Warm Up
2 ROUNDS (6 MINUTE CAP)
100m Run
10 Hollow Flutter Kicks
30 Single-Unders
5/5 Single Arm KB Strict Press
Skill
3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*
-Rest As Needed b/t Sets-
*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.
Workout
AMRAP x 14 MINUTES
200m Run
30 Walking Lunges
40 Sit-ups
50 Double Unders