MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Ketlebell Swing

CONDITIONING
“DON’T STOP SWING TODAY!”

20 Min AMRAP for max
reps:
25 Burpees
Max Rep Kettlebell Swing #24/16