Sunday March 29th

General Prep
400m Run
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2 Sets
10 Alt Scorpions
20 Bear Plank Shoulder Taps
5/5 Single Arm Kettlebell Sumo Deadlifts
:10 Hollow Hold
10 Alternating V-Ups
:20/:20 Side Plank
Specific Prep
6 Push-Ups
8 Russian Kettlebell Swings + 8 American Kettlebell Swings
8 Bar Kip Swings
6 Knee Raises
4 Kipping Knees to Chest
6 Push-Ups
4/4 Kettlebell Snatch
4-6 Toes to Bar Progression Building to Toes to Bar (Toes to Target / Alt Toes to Target / Knees to Elbows)
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There are 2 workouts today. Theres a 2000m row finisher at the bottom of the page
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28 Minute AMRAP| With a Partner ***1 works while one holds a plank except on the run

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400m Run (Carrying Kettlebell)
50 Deficit Push-Ups
50 DB snatches
50 Toes to Bar
100 Push-Ups
100 American Kettlebell Swings
100 Abmat Sit-Ups
600M SKI

Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.
All movements: 1 partner works, 1 partner holds a plank. Switch as needed.

Kettlebell: 53/35lb (24/16kg)
Deficit Push-Ups: 45/25lb, 20/10kg plates
Level 2
For Time | With a Partner
400m Run (Carrying Kettlebell)
50 Deficit Push-Ups
50 db Snatches
50 Knees to Elbows
100 Push-Ups
100 American Kettlebell Swings
100 Abmat Sit-Ups
600M ski

Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.
All movements: 1 partner works, 1 partner holds a plank.
Switch as needed.

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WORKOUT 2
2000m row for time with a partner

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