Sat – 5/10/19

Warm Up

• 100m run
• 30sec Right Side Plank
• 30sec Right Side Kettlebell Deadlift
• 30sec Active Samson

• 100m run
• 30sec Left Side Plank
• 30sec Left Side Kettlebell Deadlift
• 30sec Active Samson

• 100m run
• 30sec front Plank
• 30sec 2 hand Kettlebell Deadlift
• 30sec Active Samson

WOD – “Knee Slapper”- For Rounds REps

AMRAP 15:
 30m Walking Lunge
 200 Meter Farmers Carry (22.5/15)
 30 AbMat Sit-ups
 400 Run

Scaled
 AMRAP 15:
 20m Walking Lunge
 200 Meter Farmers Carry (15/10)
 20 AbMat Sit-ups
 400 Run 

Fitness
 AMRAP 15:
 20m Walking Lunge (back Knee not touching ground)
 200 Meter Farmers Carry (lighter weight)
 10 AbMat Sit-ups
 200 Run