RFE Split Squat and Rows then Row, DUs and KBS

3 rounds alternating sets, complete all reps with one leg then switch to other leg

• 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
• 5 x Bent Rows (with foot still on Bench) @ 95lbs
• Switch to other leg, rest as needed between legs and sets

I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.

Then 5 rounds for time (20 minute time cap)

• Row 500m
• 40 x Double Unders
• 20 x Kettlebell Swings @ 32kg

Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.