Get as far as possible in 12min…
10-20-30-40-50
Heavy Russian KB Swings 70/53
Push-Ups
Sit-Ups (anchored around KB)
Then..,
Back Squat
(BOF = Based On Feel) @ 41X2 tempo x 5 sets x 6 reps
Then…,
5min. AMRAP:
5 Burpees
5 Front Squats 115/75
5 Chest to bar pull-ups/Muscle-ups
5 Jerks 115/75
Rest 1min. Repeat 3 times. Start where you left off each time.
Extra Credit…,
4 Sets NFT Core
1. Single Leg Cross Body DB Deadlift @ 31X1 x 8-10r E/L
2.Supine Leg Raises x 10-12r 5sec lower
3. Hip Extensions – 12-15r
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