Saturday, April 27 2024

3 Rounds For Time: (20min cap)

800m Row/Run or 2k Bike

6 Hang Cleans 135/95 RX+155/105 MRX 95/65

10 Shoulder to Overhead

REST 2min

Core Development

25 One Arm Russian Kettlebell Swings

50 Flutter Kicks (2 count)

25 One Arm Russian Kettlebell Swings

50 Barbell or Banded Good Mornings

25 Reverse Rower Tucks

Running & Endurance

30 Air Squats

400m Run

20 Air Squats

600m Run

10 Air Squats

800m Run

10 Air Squats

600m Run

20 Air Squats

400m Run

30 Air Squats

Rest 1 minute

800m Run for Time