Strength: 4 Rounds
A1. Weighted Lunge x 12 Steps (6R/6L)
Beginners: Goblet Lunges
Advanced: Double KB Racked Lunges
A2. Seated Rows x 10 Reps (2 sec pause on body)
Beginners: Thick Green Band
Advanced: Thick Blue Band
Conditioning: 2 Rounds
5 min AMRAP:
2-4-6-8-10-12… Reps of:
American KB Swings (53/35 lbs)
Box Jump Overs
Goblet Squats
-Rest 2 minutes between rounds-
*Climb the ladder as high as you can each round. 2 KB Swings, 2 Box Jump Overs, 2 Goblet Squats, 4 KB Swings, 4 BxJ Overs, 4 Goblet Squats, and so on up the ladder
Post your scores to the Whiteboard.
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