FITNESS
A. Back squat
4×2; Across; Rest 2 min
Training notes:
•Pick a challenging weight and stick with it for all 4 sets.
Record weight used.
B. EMOM 8:
1st: 30s double KB front rack step-ups, right
2nd: 30s double KB front rack step-ups, left
•Thumbs between collar bones, elbows on ribcage.
+
(Rest 2 min)
+
8 min AMRAP:
10 Russian KB swings
10 step-ups, alternating
10 goblet squats
Training notes:
•KB weight should be “moderately tough.”
Record reps completed in AMRAP.
PERFORMANCE
A. Back squat
4×2; Across; Rest 2 min
Training notes:
•Pick a challenging weight and stick with it for all 4 sets.
Record weight used.
B. EMOM 8:
1st: 30s double KB front rack step-ups, right
2nd: 30s double KB front rack step-ups, left
•Thumbs between collar bones, elbows on ribcage.
+
(Rest 2 min)
+
8 min AMRAP:
10 double KB Russian swings
8 KB box step-overs
6 double KB front squats
Training notes:
•KBs should be “moderately tough.”
Record reps completed in AMRAP.
