KB/Goblet Tap Out
Warm-up
3 Round
row 200m
10 Air Squats
10 light kb swings
row 200m
10 Air Squats
10 light kb swings
Mobility
1:00 back rack elbow rotations
1:00 wrist stretch
:30 sampson each side
x2
1:00 wrist stretch
:30 sampson each side
x2
Weightlifting
15:00 to find 1RM
Front Squat (1RM)
Metcon
KB/GOBLET TAPOUT (AMRAP – Rounds and Reps)
Every 2:00
5 RKB 53/35# Goblet Squat 20 DU
7 RKB/Goblet 20 DU
9 RKB/Goblet 20 DU
increase RKB/Goblet by 2 reps each round DU stays the same
go until work cannot be completed in 2:00 (Tapout)
5 RKB 53/35# Goblet Squat 20 DU
7 RKB/Goblet 20 DU
9 RKB/Goblet 20 DU
increase RKB/Goblet by 2 reps each round DU stays the same
go until work cannot be completed in 2:00 (Tapout)
