Partner Workout: RKBS, Sandbags and Goblet Squats

Bench Press

Athletes will have 12 minutes to complete the following:

3 sets of 5 reps at a moderate weight.

*This week we are looking for ~5% increase from the previous week with an 8 on an RPE scale. The focus is tempo and lockout! Pay attention to your position!


16-minute AMRAP

Athletes will alternate full rounds for the entire 16-minute AMRAP or until each athlete has
completed 4 rounds.

21 Russian KB swings @ heavy **
50 ft. sandbag carry @ moderate
11 KB Goblet squats @ heavy **

** Athletes will use the same KB for both movements. If you can’t swing it properly, you
shouldn’t be squatting it :)