Thursday, 9/2
September 1, 2021
Saturday, 9/4
September 3, 2021

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Squats (pause/reg/jump)

15 Mountain Climbers

10 Alt Samson Lunges

Prep (8 Minutes)

2x:30 Bike+6 Russian KB Swings+:30 Jump Rope

2×6 OH KB Swings+6 KB Thrusters (3/side)+6 KB Lunges

EMOM 15 Minutes (5 rounds)

A) Bike 12/8 Cals

B) 12 Heavy Russian KB Swings

C) 50 Double Unders

Rest 3 minutes, then:

Met Con

For time (15 Min cap)

50 OH KB Swings (24/16)

50 Sit Ups

50 Single Arm KB Thrusters

50 Sit Ups

50 KB Alt Rev Lunges

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