• AMRAP = As Many Rounds (or Reps) As Possible
• Metcon = Metabolic Conditioning

Today's WOD is a 45-Min metcon AMRAP. We build, and we burn. The rep count is low at 10 reps per exercise to keep your momentum high. I want you focused, engaged, sweating, and mentally worn out by the end. This is a simple workout with only six exercises, so no excuses on not giving it everything. I also wanted to write a challenging workout for rosters who have limited equipment.

You'll need:

• One kettlebell (you can also use your ruck in a similar fashion to a KB)
• If you have a choice of KB weights, 25lb+ for under 150lbs, 35lb+ for over 150lbs bodyweight is preferred.
• A jump rope (pretend also works just fine - the goal is an elevated HR)
• A runway of at least 10 feet for lunges

What's the difference between Hard Count and Each Side?

Hard Count is used for unilateral exercises that use one side, like a leg, and then the other. A great example is a Russian Twist where you must twist to both the left and the right to count 1 rep.

Each Side is when you need to complete all the reps on one side before completing all the reps on the other side.

WARM UP - 1 x Round

• 50 x Jump Rope
• (DU's if you got 'em, otherwise the good old hop and skip is fine)
• 12 x Bodyweight Squats
• 12 x Bodyweight Push Ups
• 12 x Mountain Climbers

WORKOUT - 45 Min AMRAP