KMC 30 Workouts

KMC 30 190620

I. Warm-Up II.Partner WOD -Buy in- 30 cal Bike Then… 30-20-10 -Squats -Ring Rows -Box Step Ups -Mountain Climbers -Cash out- 30 cal Bike III. Cool-Down

KMC 30 190617

I. Warm-Up II. 16 Minute EMOM 1)20 Band Bicep Curls (10R/10L) 2)20 Abmat Sit-Ups 3)20 Band Press (10R/10L) 4)20 Ab Tucks III. Cool-Down

KMC 30 190604

I. Warm-Up II. WOD: 15 Minute AMRAP: -10 Banded T’s -10 Banded Presses -10 Box Step Ups -10 Jumping Jacks *30 Second Rest Between Rounds II. Cool-Down

KMC 30 190528

I. Warm-Up II. Rowling *Bowling but with Rowing! *Goal is to land on 100 meters *For every meter above or below, you must perform 1 basic burpee. III. Cool-Down