Primer:
2x 30s Walk Out | 30s Good Mornings | 30s Alligator Rolls
2 x 30s Tempo KB Deadlifts | 100M Run | 30s KB High Pulls (each side) | 30s glute bridges
Strength: 5x5Deadlift + 40s Hollow Hold
AMRAP 18 – Vertigo
10 Russian KB Swings @ 70/53
10 Sit Ups
200M Run
20 Russian KB Swings @ 70/53
20 Sit Ups
200M Run
30 Russian KB Swings @ 70/53
30 Sit Ups
200M Run
Add 10 reps on until time expires.
Performance @ 53/35
Fitness: @ 44/26
Fit Light @ 35/18
No Run? .4 Mile Assault Bike
Bonus: ROMWOD