Part A
9 min AMRAP ladder
rep scheme, 3,6,9,12.... Of
2/1.5 KBS
steps of lunge holding KB (1 means 1)
Goblet squats
Part B
mobility
Part A
9 min AMRAP ladder
rep scheme, 3,6,9,12.... Of
2/1.5 KBS
steps of lunge holding KB (1 means 1)
Goblet squats
Part B
mobility
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round