Bump n Roll


Bump n Roll

Skill: Review the Stations/Give time to Warm-up for each Station


Strength: (12)-min EMOM

Station 1: 15 Russian KBS

Station 2: 8 Reps on Bench Press

Station 3: 20 Russian Twists


**For Russian Twists: L (+) R= 1 Rep**


L1: Black/Blue, #35/20 (Russian Twists)

L2: Blue/Red, #20/15 (Russian Twists)

L3: Red/Orange, #15/10 (Russian Twists)

L4: Orange/Yellow, #10/8 (Russian Twists)


Metcon: Against 6-mins… For Reps: (15-ish mins in Total)

800m Run

Remaining Time: Max Reps S2OH

3-min Rest-

For Time:

# Of Achieved S2OH from Previous 6-mins

800m Run

**2 Scores= Reps from 1st 6-mins/Time from Reps achieved and Run**


L1: 155/105, 800m Run

L2: 115/85, 800m Run

L3: 75/55, 600m Run

L4: 400m Run, DB S2OH