Workout – Metcon (AMRAP – Rounds)
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Russian Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
TARGET SCORE
Target number of Rounds (total): 12+
Minimum number Rounds before scaling: 10
Individual Option
4 sets
2 rounds
100m Shuttle Run (50m down/50m Back)
15 Russian Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
rest 3:00 between sets –
Strength – Front Sq Back Sq (5×3+3)
Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
Perform 3 Front Squats, Rack, Perform 3 Back Squats
Accessory – Warm-up (No Measure)
3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
* if time permits