Fitness
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds
Rest 45 seconds
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OR…
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Performance Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes
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METCON
Fitness
Four rounds for time of:
25 Kettlebell Swings
15 Push-Ups (if you don’t have DU)
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OR
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Performance
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
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ACCESSORY WORK
Two sets for max weight of:
120-Foot Farmer’s Carry
(turn at the 60-foot mark without dropping)
Rest 2-3 minutes
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Two sets for max time of:
Farmer’s Hold
Rest 2-3 minutes
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Reduce the weight you used for the 120-foot carry by 10%, then pick it up and hold for as long as possible – goal would be 60 seconds or more.