Saturday, 8 February

Row-KB Swings-GHDs

AMRAP – Rounds

10 Rounds (New round starts every 3 Min)
12 Calorie Row
15 KB Swings (70/53)
20 Ab or GHD Situps (GHD Situps should be scaled to parallel for new athletes)

(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)

Warm-up

Run 400 / Row 500

10 Air Squats

10 Passthroughs

Baby Elephants (5 Reps)

Duck Walk (10 meters)
10 Push-ups
10 Pull-ups
10 Box Jumps
10 Wall Balls
10 DUs