“Knee Slapper”
Complete as many rounds as possible in 15 mins of:
Walking Lunge, 100 ft
Farmer Carry, 50/35 lbs, 200 m
30 AbMat Sit-ups
Row, 400 m
GENERAL
This movements in this simple Sunday sweat-fest are designed to keep athletes moving for the majority of the 15 minutes
Looking to end up somewhere in the 2+ to 3+ round range
WALKING LUNGE
These are completed with no weight at all
100′ = 100 feet
Athletes must touch the back knee touches the ground and reach full extensions between steps
FARMERS CARRY
Choose weights that allow you to complete the 200 meters with 1 break max
These can be performed with 2 dumbbells or kettlebells
ROW
If short on rowers, stagger heats by 2 minutes