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Wed 14th October




WARM-UP

4 SETS (:20 ON / :10 OFF)

  • MOVT 1: Jumping Jacks

  • MOVT 2: KB Sumo Deadlift

  • MOVT 3: Supinated Grip Bar Hang

  • MOVT 4: Russian KBS

WORKOUT


AMRAP x 12 MINUTES

  • 60 Double Unders

  • 20 Russian KB Swing (32/24kg)

  • 5 Strict Chin-Ups (Score is Rounds + Reps)

POST-WORKOUT STRENGTH

3 SETS FOR QUALITY

  • 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*

  • 200m Single Arm KB Farmer Carry**

*KB held on same side as "back" leg


**Switch arms as needed

(Score is Weight)

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