*Focus = speed
10 Rounds (for total reps) -
*45 sec. AMRAP x Squat-Thrusts (= burpee without a push-up and without a jump at the end; hop out to plank, hop in and stand up)
*45 sec. AMRAP x KB Swings (1.5 pood for men/ 1 pood (16 kg)for women)
*90 sec. Rest
This workout was a 28.5 minute killer! Scores ranged anywhere from the mid-300s to near 500 total reps
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Suggested WARM-UP for this WOD:
*10 ea. leg x Samson Lunge to Hammy Stretch
*30 lengths of a 10m Shuttle Run
*6 Rounds of 20sec. ON/ 10 sec. OFF, alternating rounds of 2 exercises:
1) Weightless Overhead Squat (arms straight up overhead)
2) Plank Hold + Quick Hands
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