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Tuesday, July 30 2024

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Death by 10meters for 10min

With a runningclock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you made it. Can be conducted indoor or outdoor based on weather.

20min AMRAP:

400m Run/Row or 1k Bike

4 Wall Walks or 12 Chest to Wall Handstand Push-Ups

Max Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

*Once you quit Swinging, you must complete a 400m Run or Row or 1k bike

*Score is total Kettlebell Swings completed in 20min*

Core Development

20 Weighted Sit-ups

1min Right Side/Arm High Plank or Star Hold

20 GHD Sit-ups

20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers

1min Left Side/Arm High Plank or Star Hold

20 Back Extensions

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