WARM UP

Set 1 | 5:00
:30 Box Step-up and Over #60/50
:30 Rest
:30 Alternating KB Deadlift (Lighter KB)
:30 Rest
:30 Superman Hold
:30 Rest

Set 2 | 5:00
:30 Box Jump Over or Step Over #60/50
:30 Rest
:30 Single Arm KB Russian Swing (Lighter KB) (:15 right/:15 left)
:30 Rest
:30 Hip Extensions or Superman Hold
:30 Rest

Set 3 | 5:00
:30 Box Jump Over or Step Over #75/60
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest

SKILLS & SPECIFIC WARM UP
GHD SIt Ups – Kb Swing

2 Rounds, Easy Not for Time:
3 Step Ups x leg #60/50
6 SIt Ups
9 Kb Swing Swing #24/16

2 Rounds, at workout pace, Not for Time:
3 Step Ups x leg #60/50
6 AB-Mat SIt Ups
9 Russian Kb Swing Swing #24/16

CONDITIONING

“LUMBARS”

5 ROUNDS FOR TIME
10 Box Jump Overs #75/60
20 AB-Mat Sit-ups
30 Russian KB Swings #24/16