FITNESSĀ 

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

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Gabriel
Gabriel
November 3, 2022 3:17 am

B .. 5 rds 5 reps no KB used 25lb dbs each arm

Anna
Anna
November 2, 2022 6:39 am

DL – 230
Metcon 4 plus 3 with 44#KB and broken toe still