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)