Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

8 KB Swings (50/30)

8 Push Presses (95/65)

From 3:00-6:00

2 rounds of:

10 KB Swings (50/30)

10 Push Presses (95/65)

From 6:00-9:00

2 rounds of:

12 KB Swings (50/30)

12 Push Presses (95/65)

Etc., following same pattern until you fail to complete both rounds

 

If you fail to finish the 2 rounds in 3 minutes…rest 2 minutes then begin an AMAP of:

30 Second Slam Ball (30/20)

30 Second Rest

30 Second Weighted Crunch (45/25)

30 Second Rest

until the 26 minute mark (keep track of you reps for slam ball and weighted crunch)

IMG_1874 IMG_1887 IMG_1930 IMG_1931

Leave a Reply

Your email address will not be published. Required fields are marked *