2
Oct
Saturday October 3rd

Breathe:
5 in – 5 hold – 10 out – 5 hold x 6.
General Warm-Up:
400m run Nasal breathe only.
Mobility:
Figure 4 – 1 min per side, 20 Band Pull Aparts.
Warm-up 2:
3 Rounds of 10 Squats, 10 SA RKBS (5R/5L), 10 OH KB Lunges.
Part 1:
EMOM 12 – 2 TGU, Alternate sides every minute.
Part 2:
11 minutes to complete:
300 KBS, each minute stop and do 1 burpee, then 2 burpee, etc until 300 KBS complete or time runs out.
Complete unfinished KBS at 11 min mark with no more burpees, then do DU/SU. If completed before time cap, do 2 minutes max DU/SU. Start at the 11 minute mark.
RX 53/35, L2 44/26, L1 35/18
Cooldown:
Roll Calves.
Notes:
Push in the early rounds to get as many KBS as possible before burpee #’s get large.