Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows
Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)
RX: 53/35#
CRX: 70/44#
CRX: 70/44#
