Warm up ( 8 min )
1:00 Row OR Ski
25m Sled Drag (empty)
25m Dual Kettlebell Front Rack Carry (moderate)
-Then-
Warm Up to workout weights.
Scoring:
Banded Back Squat
4 Banded Back Squat @ 7/10 RPE
4 Banded Back Squat @ 7.5/10 RPE
4 Banded Back Squat @ 8/10 RPE
4 Banded Back Squat @ 8.5/10 RPE
4 Banded Back Squat @ 9/10 RPE
Scoring:
Metcon 24 min cap
For time:
100m Sled Drag (3x45/2x45) or 15 Strict Pull ups
100m Dual Kettlebell Front Rack Carry (2x53/35)
100m Sled Drag (3x45/2x45) or 15 Strict Pull-ups
100m Single Kettlebell Front Rack Carry (1x53/35) (50m each arm)
100m Sled Drag (3x45/2x45) or 15 Strict Pull ups
Scoring:
Mayhem BB 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight 10 Band Pull Through @ moderate weight 10 GHD Hip Raise @ moderate weight 10 Deficit Sumo DB/KB Deadlift @ moderate weight 15 Weighted GHD situps to parallel 10 KB Side Crunches (each side) 20 Plank KB Pull Throughs :45 sec Face-Up Chinese Plank -Rest 2-3 minutes b/t rounds-
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