02/20/2021
Warm-up
Warm-up
2 ROUNDS
:30 WORK / :10 REST
:30 WORK / :10 REST
SPIDERMAN OR JUMPING SPIDERMAN LUNGE
SIDE PLANK + HIP TAP – ONE SIDE
HIGH KNEES / BUTT KICKERS
THEN: KBS REVIEW
Metcon
Metcon (AMRAP – Rounds and Reps)
COMPLETE 1 ROUND AT EACH STATION
SWITCH STATIONS EVERY 3MIN
SWITCH STATIONS EVERY 3MIN
STATION 1
40/30 CAL SKI
STATION 2
50 MB BEAR HUG LUNGES
50 LEG LIFTS OVER MB
STATION 3
25 KB DL (53/35)
25 KB GOBLET SQUATS
25 RUSSIAN KBS
STATION 4
20 SIDE PLANK WITH HIP TAP – EACH SIDE
25/15 CAL BIKE
X2 ROUNDS
NOTE: SCALE WORK TO COMPLETE STATION IN 2:30-2:45. EVERYONE MOVES TO A NEW STATION AT 3:00