STRENGTH
Back Squat
6-4-2-2
-Start Moderate-Heavy and build to Heavy 2-Rep.
INGUZ WOD
“Turkey Trot”
12 Minute AMRAP:
400 Meter Run, 1200/1100 Meter Bike, 500/400 Meter Row
15 Kettlebell Goblet Squats (70/53#)
10 Russian Kettlebell Swings (70/53#)
*Post rounds and reps completed to the whiteboard.
FINISHER
6 Minute EMOM:
MIN 1 – :25/:25 KB Horn Calf Smash
MIN 2 – 12-16 Alt. KB Slides or DB Drags
MIN 3 – 10 Glute Bridge KB Pullover
MOVE 45
4 sets for quality on a 12 minute clock…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks
directly into…
7 Minute AMRAP
7 Double DB Russian Swings
14 Tuck-Ups
21 Singles or Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 Double DB Russian Swings
14 V-Ups
21 Singles/Double Under