09/29/2021

RX

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Up-Downs to Plate

- Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

- Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

INTERMEDIATE

AMRAP 5

5 KB Swings Single-Arm Swings / Arm (35/26#)

10 Up-Downs to Plate

- Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

- Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

BEGINNER

AMRAP 5

5 KB Swings Single Arm Swings / Arm (26/18#)

10 Up-Downs to Plate

- Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

- Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

3 Set:

20 Alternating Single-Leg Deadlifts

10 Single-Arm Bent Over Rows / Arm

:30 Single-Arm KB Rack Hold

/ Side

Cool Down:

3 Set

20 Alternating Single-Leg Deadlifts

10 Single-Arm Bent Over Rows / Arm

:30 Single-Arm KB Rack Hold / Side

SCALING OVERVIEW

Single-Arm Swings | Load

Up-Downs to Plate | Reps,

Deck Squats Russian KB Swings | Load

KB Carry | Load