Tuesday September 4th – 30 Minute AMRAP: “Let The Beat Build”

FitWit Nation Kirkwood
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Tuesday: 9/4

Mobility Series: 5-6 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs

30 Minute AMRAP: “Let The Beat Build”

Run Builds in Distance on each RND:

  • 1st RND 100m Back Parking Lot Loop
  • 2nd RND 200m 1st White Mailbox on Clifford
  • 3rd RND 300m 2nd White Mailbox on Clifford
  • 4th RND 400m Last MailBox on Right Clifford

– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 8x 2KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)

– 12x Band Tricep Press Down

Alternate: Each RND

2x Touches (ES) 1KB Overhead Carry: (40+/30+)

  • Down/Back Switch sides

2x Touches (ES) 1KB Racked Carry: (40+/30+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY