*Do a set every 3 minutes.
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 6/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 7/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 8/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 9/10 RPE
2 Rounds
1:00 Cardio
10 Hanging Scap Retractions
:20 Plank Hold
20 min AMRAP
Partner 1:
5 Pullups
10 Pushups
15 Air Squats
Partner 2:
200m run
Partners Switch after each run
Today is an Endurance Workout, to build capacity over time.
10 minutes on the minute [EMOM]Odd minute: 30 seconds of Alternating Leg V-Ups
Even minute: 10-15 reps of Toes to Bar
Banded 7s – perform 7 reps of each movement
2-3 Sets
5 Single Arm Dumbbell Step Ups(each side)
10 Air Squats