400m Run
20 S-Arm Russian KB Swings (10/side)
400m Run
50' HS Walk or 30 sec HS Hold
GET STRONG (12 Min)
Push Press
Every 2:00 for 12:00
5 Reps
Build across sets
GET FIT (16 Min)
AMRAP 4
20 Double Unders
10 KB Swings 53/35
-rest 2 minutes-
AMRAP 4
10 KB Swings 53/35
10 Sit Ups
-rest 2 minutes-
AMRAP 4
10 Sit Ups
20 Double-Unders
COMPETITORS EXTRA
Every 3:00 for 15:00
15/12 Calorie Row
9 Strict HSPU
6 Heavy Jerks from the Floor
ATHLETES NOTE:
With all of the grip involved, you may find yourself tripping up on the double-unders a few times. Keep a moderately relaxed grip on the KB (especially at the top) and don't let the trips fluster you. Reset, then keep it moving. 4 minutes will fly.