MOBILITY & WARM UP
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers

1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs

SKILL WORK

3 sets:
5 GHD hip and back extensions
2:00 between sets.

RUSSIAN KETTLEBELL SWING

1 set:
10 single-arm kettlebell swings to shoulder height, right arm
100-meter jog
10 single-arm kettlebell swings to shoulder height, left arm
50-meter kettlebell carry
10 Russian kettlebell swings (two hands)
50-meter kettlebell carry
10 Russian kettlebell swings (two hands) at workout weight
50-meter kettlebell carry

CONDITIONING
“HELLISH GRIP”

5 rounds for time in a 15 min cap time
25 Russian KB swing #24/16
100-m Shuttle Run KB carry. (change arm every 20m)

Beginner Option:
4 rounds for time in a 15 min cap time
20 Russian KB swing #12/8
100-m Shuttle Run KB carry (change arm every 20m)