Sunday, June 24

Row 1:00 3 Sets 6-8/leg - Single Leg Kettlebell RDL rest 30sec 15 Russian KB Swing rest 30sec 15sec Single Arm Single Leg KB Plank/side

Metcon (AMRAP - Rounds)

EMOM x 15mins EMOM 15: 1st - 6-8 Strict Toes to Bar/Hanging Leg Raise 2nd - 6 Dual KB Deadlift + 6 Dual KB Clean (Can also use DB) 3rd - Row 30sec @ 85-90% effort (hard but repeatable effort from set to set)

Emphasis on TTB is STRICT MOVEMENT! Try not to swing or kip, raise legs up as high as possible.

Metcon (No Measure)

For Quality: 4 rounds: 8 DB Single Leg Step up - 8/leg 15 Glute Bridges 20 Banded Good Mornings :30 Hollow Body Hold REST 1:30 after each round

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