Warm Up
AMRAP x 6 MINUTES
10 Kettlebell Deadlifts
10 Step Ups
30 Hollow Flutter kicks
(No Measure)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10-15-20-25…and so on
Kettlebell Swings
Box Jump Overs
*After each set, run 200m
(Score is Rounds + Reps)
No Equipment
AMRAP x 16 MINUTES
10-15-20-25…and so on
Backpack Swings
Backpack Jump Overs
*200m Run (or 1:00 cardio of your choice) after each full set
(Score is Rounds + Reps)
