Wednesday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt Groiners
20 Pike Shoulder Taps
30 Jumping Jacks

Into…

AMRAP x 5 MINUTES
10 Single KB Romanian Deadlifts
8 KB Hip Pops*
6/6 Single Arm KB Strict Press

*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS).

Strength
Metcon
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges

(Score is Time)

KG BB: (50/35)|(35/25)
KG KB: (24/16)|(16/12)