MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
KB Swing – Thrusters

1 set:
:20 calorie row
:20 Russian kettlebell swings at workout weight
:20 burpees Over The Row
:20 KB Thrusters

CONDITIONING
“HOW MANY?”

EMOM20 for reps in :50

Min 1 – Calorie row
Min 2 – Kettlebell swings #24/16
MIn 3 – Burpees Over The Row
Min 4 – KB Thrusters #24/16
Min 5 – Rest