This photo gives you an idea of what Sundays are like, action packed. A lot of different movements and equipment, with a high dose of creativity and fun!
Tomorrow (Monday 12/7) is the last day to order Paleo Nick for this months delivery on Tuesday.
With a partner, four 4-minute AMRAPs:
Partner A completes as many reps of kettle bell swings as possible in 4 minutes, starting with a heavy KB (53/70) then switching to a lighter one (35/53, then 26/35, and then 26/35 russian) every time Partner B completes 10 backsquats (95/185). If partner B finishes 40 back squats before 4 minutes is up they can do KBSs for the remainder of the time. Rest 2 minutes then the teammates switch roles and repeat the 4 minute AMRAP. Rest 2 minutes then:
Partner A completes as many reps of dumbbell movements (20/30) as possible in 4 minutes, starting with maneaters then switching to an easier movement (maneaters without the row, then thrusters, and then push press) every time Partner B completes 250 meters rowing. If partner B finishes a 1k row before 4 minutes is up they can do thrusters for the remainder of the time. Rest 2 minutes then the teammates switch roles.
Score is the team's total reps of KBSs and dumbbell movements.