Row/Bike 12/10 Calories or 200m Run E3MOM x 12min
(score is slowest time of the 4)
6min AMRAP:
12/10 Calorie Row/Bike or 200m Run
12 Toes to Bar
24 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs
or 24 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs
Rest 2min
6min AMRAP:
6/5 Calorie Row/Bike or 100m Run
6 Toes to Bar
12 Kettlebell Swings 24/16kgs
or 12 Dumbbell Snatch (alt arms) 50/35 RX+65-70-75 / 45-50-55
*athletes choice on which AMRAP to start
Core & Flexibility Development
10 Hip Extension to Glute Ham Raise
1min Head to Floor Straddle Stretch
1min Couch Stretch
10 Back Extensions
1min Butterfly Stretch
1min Chinese Splits / Standing Straddle
10 Hip Extensions
