THE MOBILITY
THE WARM-UP
10:00 or 3 rounds
Round 1 - :30 Light Row
Round 2 - :45 Moderate Row
Round 3 - :60 Test Row
Burpee Box Jump Over and Back
Do all of these movements each round:
Russian KBS --> Kettlebell Swings
THE MET-CON
As Many KBS As Possible
On a 3:00 Loop
Row
*As many Kettlebell Swings in time remaining
You partner will start at 1:30 trailing behind you accumulating AMKBSAP as well. The working athlete must leave themselves 0:20 to get back seated on the rower, ready to go at the buzzer.
THE STRENGTH
16 Rounds on a :45 loop
Sumo Deadlift @ 55% 1 RM
*do not exceed 55% here
THE FINISHER
Swiss Ball Planks
