Warm-up
Grab a KB and complete and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Conditioning
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Assault Bike or Ski Erg
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
L3: (45, 30)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories or short shuttle sprints.
Finisher
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.