Strength
3 rounds
Bulgarian split squat x 8-10/leg at 21X1
Single arm suitcase carry x 20 m/arm
Kickstand Romanian deadlifts x 8-10/leg at 3011
Conditioning
3 sets
In 2:00
12-15 cals
8 sandbag cleans
Max shuttle runs (50ft)
Rest 2:00
Notes
Today’s metcon is intervals of calories, sandbag cleans, and shuttle runs. Your score is the total number of shuttle runs you accumulate across the rounds.
Calories should take no longer than a 1:00. You can lower the number as necessary.
Your sandbag weight should be moderate so that you can move through the sandbag cleans smoothly.
You can push the pace on the shuttle runs, knowing that you will get a full 2:00 of rest in between sets.