THURSDAY 20 October 2022

Warm-up
2x
200m (20 High knees + 20 Butt kicks during second 100m)
10 Air squat
10 Thor ext
10 Alt Lunge Twist
30 Singles (running if able)
10 KB Deadlift
10 KB Swing

Workout
For Time:
400m Run *Holding Jumping Rope Together
200 Double Unders (split reps)
200m KB Farmers Walk 2×24/2×16 (split distance)
40 Synchro KB Goblet Squats
100m DB Farmers Walk 2×20/2×15 (split distance)
60 Synchro Alt DB Snatch
4x 7m Back rack walk + 3 Back squat + 1 Power Clean + 7m Front rack walk + 2 Front Squat (alternate partners every set) 60/40