A) Accessories
3 Rounds: (working round for round with a partner)
12 Seated single arm bottoms up kettlebell Z press (6/side)
12 Single arm kettlebell windmills (6/side)
60m Single arm overhead carry (30m/side)
B) 2 RFT:
14 Cal Row
50 Double unders
7 Lateral burps over the rower
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM