Workout of the Day: Saturday, 6.29.19

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Warm-up

2 Sets:
10 Cossack Squats
10 Reverse Lunge w/High Step
10 Single Arm KB Swing
10 KB Plank Pull-Through
10 Scap Pull-ups
:20 Hollow Hold

Strength/Skill

A1: Rope Climb (4 Sets x 1-2 Trips)

A2: Pistols (4 Sets x 3/leg)
Modify by doing in-line lunges (up on rear toe) or Box Pistols.

A3: Kettlebell Swing (4 Sets x 8)

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP:
(3/2) Rope Climbs
(15/10) Cals Row
15 KB Swing (24kg/16kg)
10 Alternating Pistols


Justin McClintock