WARM-UP
3 ROUNDS
5 KB DEADLIFTS
5/5 SINGLE ARM RUSSIAN KB SWINGS
10 SIT-UPS
10 ALT. BIRD DOGS
WORKOUT PREP
EMOM X 9 MINUTES
MIN 1 - 15/12 CAL ROW
MIN 2 - 10 KB SWINGS -> BUILD TO WORKOUT WEIGHT
MIN 3 - 10 KB GOBLET SQUATS -> BUILD TO WORKOUT WEIGHT.
WORKOUT
IN TEAMS OF 2
ON A 10 MINUTE RUNNING CLOCK
MAX METER ROW
IMMEDIATELY INTO…
AMRAP X 10 MINUTES
10 RUSSIAN KB SWINGS(70/53)
10 KB GOBLET SQUATS
IMMEDIATELY INTO…
ON A 10 MINUTE RUNNING CLOCK
MAX METER ROW
*P1 WORKS WHILE P2 RESTS. SPLIT ROWING WORK UP AS NEEDED.
