MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Kettlebell Swing
2 Rounds Not For Time
4 Kb Swing
6 Single Arm Rack Kb Step Up Over
CONDITIONING
“ONLY ONE”
21 – 15 – 9
Kb Swing #24/16
Single Arm Rack Kb Step Up Over #24/16 – 60/50
MOBILITY & WARM UP
8 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Double Under for 10′ practice
CONDITIONING
“90 SHINY”
21-15-9:
Odd Object Power Cleans #40%BW
50 Double Unders After Each Round
Directly Into…
21-15-9:
Odd Object Front Squats #40%BW
50 Double Unders After Each Round
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 Slow Wall Squats
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Deadlift
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Box Jump Over, 2 Deadlifts
3 Box Jump Over, 3 Deadlifts
4 Box Jump Over, 4 Deadlifts
CONDITIONING
“HERBIE”
For Time:
21-15-9
Box Jump Over #60/50
Deadlift #1.2 BW
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
For Time
21-15-9
Kettlebell Swings 24/16
Cal Row
Burpees over the Row
