Workout

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into...

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into...

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Capacity Work

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing

into...

AMRAP x 3 MINUTES

Up-Down + Jumping Pull-Up*

*1 Up-Down + 1 Jumping pull up = 1 Rep

into...

AMRAP x 3 MINUTES

Box Step-Up

-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!

HOMEWORK

CONDITIONING

FOR TIME

1000m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean (50/35)|(35/25)*

750m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

500m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

*This is a modified version of Sunday's WOD. In this workout, perform the HSPU to the standard from the Feb 2019 Open.

STRENGTH / SKILL

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

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