-Warm Up-
AmRaP 3
8 KB Deadlifts
16 mountain climbers
8 scap pull-ups
8 lunges
Rest 1 minute
AmRaP 3
8 Russian Swings
8 plank tuck jumps
8 Kip Swings
8 step ups
-WOD-
3 SETS FOR REPS
AMRAP 3
Russian KB Swing (70/53)|(53/35)
into…
AMRAP 3
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP 3
DB lunges (50/35)|(35/25)
(1 DB in each hand)
-Rest 3:00 b/t Sets-
COOL DOWN
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
