WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Burpees Plate #20/10

CONDITIONING
“HOW DO YOU PUT IT?”

AMRAP 5
6 KB Russian Swing #24/16
10 Burpees Plate

Rest 3:00
AMRAP 4
10 American KB Swings
10 Burpees Plate

Rest 3:00
AMRAP 3
Max Distance Single Arm Overhead KB Carry #24/16 (10m = 1 reps)