Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 min
Performance: Work to a heavy set of 3
Fitness: warm up and then, for 10 minutes EMOM – do 2 DLs (at about a 6/10 perceived exertion) and 10 Russian (heavy) KB Swings
Part 2 – Conditioning: “Belly Button”
Performance: AMRAP 14 min of –
- 9 BW Deadlift
- 21 KB Swing (32/24k)
- 15 V-ups
- 2 Rope Climb or 2 MUs
Fitness: AMRAP 14 min
- 9 Deadlift or 15 Sumo Deadlift with KB
- 21 KB Swing
- 15 Sit-ups
- 3 Rope Progressions
