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Bike or Row 3xs:
–:50sec Easy
–:10sec Hard
1 Round:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5 Roll Over V Sit
–10ea Thoracic Rotation
2 Rounds:
–6-8ea Single Arm KB Swing(light)
–20 Plank Shoulder Taps w/ a:01sec pause at the top of each rep
–:20sec Side Plank Hold
Specific Russian Swing Warm Up 1x:
–8 Russian Swing
1min Single Under Variations
–4ea Side Single Arm KB Push Press
1min Single Under Variations
Turkish Sit Up Specific Warm-Up 1x:
–3ea Side Turkish Sit Up (go on coach’s call)
Easy EMOM 18 min:
Min 1: 12 Russian Swing (70/53)
Min 2: 7 Single Arm KB Push Press/side (53/35)
Min 3: 5 Turkish Sit-Up/side (53/35)
-After finishing each movement perform a steady pace of single unders till the next minute.
3 Rounds:
100′ Farmers Carry
100′ Double KB Front Rack Carry
100′ Double KB OH Carry
