Strength
EMOM 10
10 Weighted glute bridges/bar
12 bent over rows / bar
WOD
RX
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry (run if you can )
– Partners run together and break up the other two movements as needed.
Level 2
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry(run if you can )
Partners run together and break up the other two movements as needed.
Level 3
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry (run if you can )
Partners run together and break up the other two movements as needed.
ABOUT THE WORKOUT
INTENDED STIMULUS
2+ rounds.
Kettlebell swings in sets of 10 or more.
Farmers carry in 4:00 or less.
Run if you can !!
Partners take turns with the kettlebell and run together.