SPEAKEASYCROSSFIT
STRENGTH
- Every 3 minutes for 10 rounds:
5 strict pullups + 5 renegade rows
METCON
- AMRAP8
5 lateral lunges each leg with a KB
10 American KB swings
53/35
**Lunges are with your KB held in the goblet position
SPEAKEASYSWEAT
- EMOM20:
1- 12 KB Sumo DL High Pull + 6 Push Ups
2- 15 Box Jumps
3 & 4- 12/15 Assault Bike Cals + 12 Hollow Rocks
