Strength
4rds 15 Min Cap
Station 1
8/8 Alt KB Hollow Body Floor Press (see Vid)
8/8 KB Gorilla Row
Station 2
8/8 Low Hold KB Cossack Squat (See Vid)
8 Skinny Goblet Tempo (3 down, 3 up)
*Aim for about :40 TUT per movement per set, and push the weight, 4 rounds should take all 15 minutes*
Metcon
Metcon (AMRAP – Reps)
Tabata!
Tabata KB Gun Slingers (See Video) (8x :20 On :10 Off)
Rest 3 Minutes
Tabata Burpees (8x :20 On :10 Off)
(Lowest Set Of Gun Slingers) + (Lowest Set Of Burpees) = Score
