Warm Up

2 Rounds

5 Burpees

5 SA Kettlebell Press (Right)

5 Windmills (Right)

50’ Waiters Walk (Right)

5 Burpees

5 SA Kettlebell Press (Left)

5 Windmills (Left)

50’ Waiters Walk (Left)

 

 

Mobility

Thoracic Opening

 

Strength

Overhead Squat

5-4-3-2-1

 

WOD

10-8-6-4-2-4-6-8-10

Burpees

Kettlebell Swings (2,1.5)

Kettlebell Lunges*

 

Level 2 – (1.5, 1)

Level 1 – (1, .75)

ADV – Single Arm KB Snatches

 

*Lunges and Snatches reps should be split between legs/arms.

 

Extra Work

5 Rounds of

30 Cals Bike

7 Stone over shoulder (135/95)*

 

 

Olympic Lifting Class **4:00PM Only**