Warm Up:
Run 800m
Stretch & Mobilise

Kettlebell & Dumbbell Tekkers

WOD:
3 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Double Kettlebell Front Rack Lunge @ 16/24kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Chest to Bar Pull Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Dumbbell Shoulder to Overhead @ 16/24kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Burpees

Rest 30 Seconds

* Scale WEIGHT as needed
* Scale CTB for regular “Chin Over Bar” PUs, Band Assisted, Jumping or Ring Rows

 

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