Thursday, December 21, 2023

Strength
Every 2:00, 3 Rounds
1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet)
2) 8/8 X13-Tempo Single Dumbbell Row
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)
*3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
80 Crossover Single Unders (FX: 60 or Double Unders)
20 Toes to Bar (FX: 15)