Warm Up : (10 Minutes)
Grab a KB and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Metcon : (30 Minutes)
5 Rounds of
40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Bike / Row / Ski for Cals
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
Strength : (20 Minutes)
*Done post metcon as a finisher
3 Rounds of:
1a) DB Split Squats x 6 ea.
Rest 30s
1b) Zottaman Curls x 8.
Rest 30s.
1c) Banded Ab Pulldown x 25.
Rest 30s