Praise Athletics – Strength & Conditioning
Warm up
400M Run or 500M Row
AMRAP X 6 Min (1 light KB 1 moderate #)
12 KB Sumo Deadlifts
9 Russian KB Swings
6 Plank Shoulder Taps to push up
4/4 KB Strict Press
Accessory/ Strength (6 Rounds for weight)
3 Sets (total)
-8/8 DB Split Stance RDL @4011 Tempo
Rest 45 Sec
-100ft Bottoms up KB carry *50 feet each arm
-Rest 45 Sec
:40 Sec Superman Hold
Rest 45 Sec
Metcon (AMRAP – Rounds and Reps)
AMRAP X 8 Min
9 Dips/ Box Dips
12 Push Ups/ HR Push Ups
15 Russian KBS 35/50
