23. November 2024
Nov
23
2 ROUNDS
:30 Single Unders
10 Alt. Cossack Squats
8 KB Deadlifts
6 Down Dog to Cobra
4 Alt. Groiners
Into…
2 ROUNDS
:30s Double Unders / Single-Single-Doubles
10 Alt. Lunges
8 RKB Swings
6 Up-Downs
4 Cat Cows
1:00 – Double Unders
1:00 – KB Swings (53/35)
1:00 – Burpees
1:00 – Rest
(Score is Total Reps)
KG KB: (24/16)
1:00 – Single Unders
1:00 – KB Swings (35/26)
1:00 – Burpees
1:00 – Rest
(Score is Total Reps)
KG KB: (16/12)
ON A 24:00 RUNNING CLOCK…
300 Double Unders
200 KB Swings (Athlete Choice)
100 Burpees
-Max Cal Machine of Choice w/ Time Remaining-
(Score is Total Cals)
30 Alt. V-Ups
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)