warmup

e musical medicine ball

t 100 m row/75 m ski, 10 kb dl, splits stretch x :45 ea,  4 kb/db lateral lunges, 4 kb/db backward lunges, lunge/reach/elbow to instep/reach/hamstring x 25′, backwards sequence x ’25, 3 x burpee over your kb/db

skill

e kb/db deadlift

t deadlift technique, 10×1, rounds 1 and 2 :30 seconds apart, then rest :90 rounds 3 and 4 :30 seconds apart then rest :90, etc all the way until the end of round 10.

Work

e 8:00 AMRAP of 2 kb/db deadlift, 4 squat and press, 6 burpee over the kb/db

t 12:00 AMRAP 3 deadlift (70% of what was accomplished in the first portion), 6 wall ball, 9 bar over  burpee, 200 m row/150 ski erg

game

kids choice

Megan Kestel

Written by: Megan Kestel

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