MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
T2B – KETLEBELL SWING

CONDITIONING

“ALL NEEDED ”

For time:
1000m Row
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings, 53/35 lbs
then
1000m Row