Warmup:

4X Jog 30’+back pedal 30’

Side shuffle 30’ and back

Heal 2 Toe 30’

3 Shuttle runs

5 KB Deadlifts

5 Russian Swings

10 Iron Cross

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

3 Sets:

8 Min AMRAP:

6 Shuttle Runs (25′ down/25′ back = 1 shuttle run)

12 Toe2Bars

24 Russian KB Swings (70/55)

-Rest 4 Min between sets –

Score each set separately

Goal = 3+ Rounds every Set

Video courtesy of Mayhem Athlete.

So, with 8 minutes to get as many rounds and reps in of the shuttle runs, toe2bars, and Russian KB Swings, don’t treat it like a sprint, but also don’t treat it like a leisurely stroll. Move with a purpose, but don’t hit full burnout.  Pick up the pace right at the end since you have a 4 min break before the next 8Min AMRAP.

Scaling Options:

Toe2Bar -> Alternating 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

KB weight -> 55/35 -> as needed

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min