Warm Up
1:00 Row (Easy Pace)
3 Rounds: 10 Alt Box Step Ups (20”) -10 KB Deadlifts -10 Sit Ups
1:00 Row (Hard Pace)
Skill
Movements of the Workout
Workout
5 Sets
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
End Of The Wod
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.