Thursday January 11,2024

A. 4 Sets;

5 Single arm KB Suitcase Deadlifts + 100’ Farmer Carry- R

5 Single arm KB Suitcase Deadlifts + 100’ Farmer Carry- L

5-10 Push ups

5-10 Ring Rows

B. Working in stations, 2 min work 2 min rest. 1 Set;

2 min AMRAP

6 Cal Bike

6 Russian KBS

2 min Rest

2 min AMRAP

6 Cal Row

6 Burpees

2 min Rest

2 min AMRAP

6 Box Jumps or Step ups

6 Sit ups

2 min Rest

2 min AMRAP

60 Single Skips

6 Wall Balls

2 min Rest

C. 30-40 sec Plank EMOM x 5 min