FITNESS
Warm-Up.
One set of:
Kettlebell Farmer’s Carry x 100m
Alternating Box Step-Up x 20 reps
Followed by…
Two sets of:
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 ft, right
Kettlebell Suitcase Deadlift x 5 reps, left
Kettlebell Suitcase Carry x 50 ft, left
Kettlebell Swing x 10 reps
Then…
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm\
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
B .. 5 rds 5 reps no KB used 25lb dbs each arm
DL – 230
Metcon 4 plus 3 with 44#KB and broken toe still