S&C

12 minute AMRAP

• 6 Clapping Pushups
• 9 Toes to Bar
• 12 KB Swings (2/1.5 pood)

scaling variations

• regular pushups, parallette pushups
• knees to elbows, body rows
• dumbbell swings

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Endurance

1:1 Intervals

Choose ONE: Swim, Bike, Run, C2

• 45 sec On – 45 sec Off
• 1:30 On – 1:30 Off
• 3:00 On – 3:00 Off
• 6:00 On – 6:00 Off
• 3:00 On – 3:00 Off
• 1:30 On – 1:30 Off
• 45 sec On – done

hold maximum distance possible for each interval

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