6-4-20
Extended Warm-Up:
EMOM x 6
Min 1 – :45 KB Deadlift
Min 2 – :45 Up-Downs
Min 3 – :45 Tuck-Ups
— 1:00 Rest —
EMOM x 6
Min 1 – :45 Russian KBS
Min 2 – :45 Burpees
Min 3 – :45 Active Bar Hang
WOD:
AMRAP x 9 Minutes
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Toes to Bar
— Rest 1 Minute —
AMRAP x 9 Minutes
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Toes to Bar
Finisher:
Tabata 8 Sets, :20 On / 10 Off*
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Do All Sets of MOVT 1 Them Move On To MOVT 2
HOME WOD:
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts
1:00 – DBL DB Overhead Hold
1:00 – DB Slides
(Score is Reps)
WORKOUT
5 SETS
AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls
7 Tuck Jumps
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)