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Over | Thursday | 11/1/24

Warm Up: 2 Rounds

12 / 9 Cals

10 Russian KBS

10 Down & Ups

10 Box Steps

Workout: AMRAP in 25 mins


Rx Option: (28/20 – 25/20)

200m

5 Pull Ups

10 KBS

15 BB Box Step Overs

20 Du’s


Scaled Option: (20/12 – 15/10)

200m

5 Bar Body Rows

10 KBS

15BB Box Step Overs

40 Single Skips


Into:


Strength: EMOM

Split / Push Jerk

7 x 2

Pause In Dip & Split


5k Challenge

Fartlek intervals

x 3 Sets 

x 4 Sets

x 5 Sets

See App for Details


Mobility / Cool Down

Downward Facing Dog

Across Body Stretch

Hollow Hold & Arch

Floor Angels

Crossed Arm Shoulder Stretch

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