FRIDAY

Strength/Conditioning

The clock will be set for 33 minutes - three 10 minute AMRAPs with 1 minute max burpees at the end of each AMRAP. Transition immediately into the next AMRAP once your burpee minute is finished.

AMRAP 10 (0-10)
10 alternating lunges + one arm KB swing
10 jumping squats with KB in goblet position
10 single arm kb strict press (5 right, 5 left)
- rest 30s after each round -
AMRAP 1 - Burpees (10-11)

AMRAP 10 (11-21)
short corner one arm farmer carry - alternate accordingly
10/10 single arm KB thrusters
- rest 30s after each round -
AMRAP 1 - Burpees (21-22)

AMRAP 10 (22-32)
10 goblet curtsy squats
15 KBS
:30s forearm plank
AMRAP 1 - Burpees (32-33)

Score = Total Burpees