– Metcon: Slower paced recovery workout today. Even though we have some movements that can elevate the heart rate significantly, if you are strategic you can keep your pace sustainable. Take the Run and Row a little slower, do bigger sets of the Swings and T2B, or go a little faster for the Run and Row, and do smaller sets during the T2B and Swings. Whichever you choose, try to keep your splits consistent. Tickets to the gun show afterward with Banded Hammer Curls


400 Meter Row
20 Kettlebell Swings (53, 35)
400 Meter Run
20 T2B

– Goal: Slow, consistent pace – 70%. No one should be worrying about score today. All rounds should be done with the same split time.

Rx+: KB snatches instead of swings
L3: (44, 35)
L2: (35, 26)
L1: (26, 20) (V-ups)


100 Reps. Rest as needed.