WARMUP - 4min
Movement Practice & Setup
20m Total Time Cap
Row or Ski 1k
then with remaining time, AMRAP of
5 LR MB Windmill Slams (20/30/40)(10/20/35)
10 Pushups
Rotations (45Jacks/45 SU/ 15 DU)
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GPP (OPTIONAL)
- GPP – 8/5/19What is the purple word? That is the alternative if you do not have access to a piece of equipment or no equipment. You can always sub smartly - such as if you don't have a rower, you can run, or if you don't have a KB and we call for swings, you can use a dumbbell. HOW TO PERFORM THIS WORKOUT: Always warm-up prior 5-10m of this should be plenty. Always Condition 1st, and follow it with Either Strength (weights) or Strength (BW) -- or both! Then wrap up with Core or SAQP -- or again, both!
CONDITIONING Run 1 Mile, 500 Rotations(Jacks) STRENGTH (WEIGHTS) Every 30s for 6min: 5 KB Swing Every 30s for 6min: 5 KB Clean Every 30s for 6min: 5 KB Snatch STRENGTH (BW) 200 Total Rear Foot Elevated Split Squats Anytime you switch legs or pause, perform a :30s Glute Bridge. CORE 5m of Plank Rotations - hold each plank position (side, low plank, high plank, low plank, side plank... repeat) for :5s SAQP 20 Reps of Icky Shuffle into Box Jump