02/02/2021
Warm-up
Warm-up
4M AMRAP
20 LEGLIFTS (NO OBJECT)
10 KNEELING SHOULDER TAPS
5 BURPEES
3 BURPEES
THEN: KBS REVIEW/PREP
Metcon
Metcon (AMRAP – Reps)
EVERY 4M FOR 24M
STATION 1
400M ROW
14 SINGLE LEG V-UPS WITH TORPEDO
STATION 2
20M PLATE PUSH (45/25)
10 BURPEES OVER PLATE
10 HALOS
STATION 3
50 KBS (53/35)
30 LEGLIFTS OVER KB
10 D-O-I-U
1. ATHLETES WILL ROTATE FROM ONE STATION TO THE NEXT ON EACH 4M WINDOW.