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Thurs 30th July




WARM UP


EMOM x 6 MINUTES

  • MIN 1 - :45 KB Deadlift

  • MIN 2 - :45 Up-Downs

  • MIN 3 - :45 Tuck-ups

-1:00 Rest-


EMOM x 6 MINUTES

  • MIN 1 - :45 Russian KBS

  • MIN 2 - :45 Burpees

  • MIN 3 - :45 Active Bar Hang




WORKOUT


AMRAP x 9 MINUTES

  • 15 Russian Kettlebell Swings (24/20)

  • 12 Burpees to Plate

  • 9 Toes to Bar

-Rest 1:00-


AMRAP x 9 MINUTES

  • 15 Russian Kettlebell Swings (24/20)

  • 12 Burpees to Plate

  • 9 Toes to Bar

(Score is Rounds + Reps)




FINISHER


8 SETS, :30 ON / :15 OFF

  • MOVT 1 - Elbow Plank KB Taps

  • MOVT 2 - Tuck Hold

*Alternating Movements for total of 8 Sets.

(No Measure)



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