Workout #1:
Set 1: 10 min AMRAP
50 AKB Swing @ 53#
then
5 C2B Pullup
10 Hand Release Pushup
15 Front Squat @ 115#
You only do the AKB Swings once... once you're done with them you rotate through the pullups, pushups, and squats as fast as possible until 10 minutes are up. Count total reps (so 50 KB Swing + 30 reps per round + whatever else is left).
(179 - 4 rds + 5 pullups + 4 pushups)
Set 2: 10x (DE)
2 Deadlift @ 225#
3 KTE
Workout #2:
Hill Repeats
Ring Technique Work
Set 1: 10 min AMRAP
50 AKB Swing @ 53#
then
5 C2B Pullup
10 Hand Release Pushup
15 Front Squat @ 115#
You only do the AKB Swings once... once you're done with them you rotate through the pullups, pushups, and squats as fast as possible until 10 minutes are up. Count total reps (so 50 KB Swing + 30 reps per round + whatever else is left).
(179 - 4 rds + 5 pullups + 4 pushups)
Set 2: 10x (DE)
2 Deadlift @ 225#
3 KTE
Workout #2:
Hill Repeats
Ring Technique Work
