Thursday, dec 22

Midline Strength:

5 RFQ: Turkish Get-ups, Farmers Carries, and Kettlebell Front Rack Carries

5 rounds for quality of:

3 L/3 R Turkish Get-ups, pick load

Farmers Carry, pick load, 200 ft

Kettlebell Front Rack Carry, pick load, 100 ft

Athlete Instructions

Farmers Carry/Kettlebell Front Rack Carry- dual kettlebell, unbroken Complete on a 15 min running clock. Rest as needed between rounds.

"Mr. Heckles"

3 RF-ME / 1 min Stations: Ski Erg Calories, Row Calories, and Bike Calories

3 rounds, 1 min per station, for max reps of:

Burpees

Row Calorie

Rest 1 min

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Athlete Instructions

This is a challenging little mixed monostructural EMOM with the idea of hitting 2 challenging stations on the Ski Erg and rower before sprinting the bike. With each machine we are looking at an increasing number of calories. So build intensity from the Ski Erg into the row, before fully letting out the tank on the bike. Also, there are only 3 rounds here, so pace accordingly and try to increase calories from round 1-3.

(

Competitor/Level 2/Level 1

Prescribed