A. Warm Up
2 rounds
Bike 1 mile/.8 miles or Row 750m/600m
5 Single Arm KB Deadlift (Left arm)
5 Single Arm KB Clean (Left arm)
5 Single Arm KB Push Jerk (Left arm)
5 Single Arm KB Deadlift (Right arm)
5 Single Arm KB Clean (Right arm)
5 Single Arm KB Push Jerk (Right arm)
16 Alternating KB Gorilla Rows (8/arm)
B. Strength
Front Squat
2 sets of 5 reps @ 32X1 Tempo
2 sets of 3 reps @ 31X1 Tempo
*4 total sets – sets of 3 tougher than 5’s with shorter pause at bottom
C. Conditioning
4 rounds for time of:
10 Russian KB Swings 53/35
10m Suitcase KB Walking Lunges 53/35 (one in each hand)
Row 15/12 calories
10 Goblet Squats 53/35
50 Double Unders 2:1
-rest 2 minutes between rounds-
*coaches challenge Dual Russian KB Swings & Dual KB Front Squats 53/35 in each hand