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
Death by 10m complete
100 reps rx (bike/wall facing hspu)
(40-30-30)
A. Complete (full speed)
B. 111 RX+ ( Bike / WF )
Champ went full speed too
A) Complete, power walking all rounds
B] 84 (33+31+20) Rx, Run
80 RX+ run, wall facing hspu
A. Done
B. 107 RX+ (WFHSPU)
124 Rx+ with WFHSPU
(47-30-25-22)
complete
90 rx run, ww