6/18/2014 Row Sprints/ KB-GobSquat EMOM LADDER

Fitness

A. Row Sprints

5 intervals of 20 sec Row/ 40 Sec Rest

Record best Row in meters.

B. EMOM LADDER

1 Kettlebell Swing (Russian)

1 Goblet Squat

10 Flutterkicks (1ct)

ADD 1 KB and 1 Goblet Swing every min.

Flutterkicks stay the same at 10 reps. Lock your knees and fire big and fast!

Record the finished round plus extra kb/gbs/flutter reps

Competition

Rest Day

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