Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
AMRAP 8:
9/12-cal. row
12 kettlebell Romanian deadlifts
12 alternating box step-ups (6 each leg)
Pre-workout:
EMOM 8:
Min. 1 | Row for calories
Min. 2 | Rest
Metcon
Metcon (Time)
3 rounds for time:
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
250-m row
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
250-m row
INTERMEDIATE
3 rounds for time:
15 KB swings (26/35 lb)
20 box jumps (20/24 in)
250-m row
BEGINNER
3 rounds for time:
15 KB swings (18/26 lb)
15 box step-ups (12/20 in)
150-m row
Cool Down
– Hold :40 on the left leg, right leg, and in the center