FloTraining Workout of the Day 10/22/16

Savage Saturday V: Saturday Strikes Back

"Bring Sally Up"

• ​Goblet squats (53/35)
  

...at the 5 minute mark...

5 rounds for time of:

• ​200m run
• 250m row
• 12 burpees

...at the 25 minute mark...

"Two Centuries"

• ​9 rounds for time of:
  
• 10 wall balls (20/14)
• 10 kettlebell swings (70/53, Russian)
• Time cap: 9 minutes (stop at 34 minute mark)

...at the 40 minute mark...

For every uncompleted rep of "Two Centuries", complete 1 4-count flutter kick. If you finished "Two Centuries" you're done.

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