Tuesday, October 11th, 2022

3 rounds

30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball good mornings
30 seconds calf raises
30 second butt kickers
30 seconds penguin jumps

5 rounds / 45 seconds work / 1 minute rest
sandbag bear hug

10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)

AMRAP 20

COMPETITIVE
400m Run
15 Single KB Deadlifts (100 / 70)
100 Double Unders

PERFORMANCE
400m Run
15 Single KB Deadlifts (70 / 50)
100 Double Unders or Double Singles (Count Misses)

LIFESTYLE
250m Run
15 Single KB Deadlifts (50 / 35)
75 Single Unders