FCF #462

  • WARMUP
  • 1 min AMRAP
  • Bear Crawl/Crab Walk
  • 800m Run
  • 1:00 Lizard Each Side
  • 10 Squat Jumps 
  • 10 Lunge Steps
  • 10 Slow Empty Barbell Deadlifts

  • STRENGTH/SKILL
  • 5 Sets KB Rack Lunge
  • 14 Alternating KB Reverse Lunge
  • (Double Kettlebell Front Rack Hold, HEAVY)
  • Rest 1 min between sets OR 
  • Share KBs w partner and trade sets **your rest is them working**

  • METCON
  • 8 min AMRAP
  • 9 Med Ball Cleans 20/14
  • 15 Kettlebell Swings 53/35
  • **Top of every min 5 burpees, workout starts with 5 burpees**