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GENERAL WARM UP 5-15minutes
2 Rounds:
–200m Run (sub 1min bike or row if needed)
–5ea High Knee Tuck + Lunge & Rotate
–5ea Reverse Lunge to Opposite Heel Touch
–:20sec Lateral Hops
–:20sec Front to Back Hops
SPECIFIC WARM UP 15-30minutes
Kettlebell Swing/ Box Jump Specific Warm-Up 1xs:
–12 KB Deadlift
–8ea Single Arm KB Swing
–6 Alt. Single-Leg Box Step Up
–3 Box Jump (step down)
–100m Run or :30sec Bike/Row
KB Swing Specific Warm-Up 1x:
–8 KB Swing @ workout weight
Workout Prime 1x:
–200m Hard Run (or bike/row distance)
–5 Box Jump
–8 Swings
EMOM 12 min:
Min 1: Run 200 meters
Min 2: 20 Box Jump (24/20)
Min 3: 20 Kettlebell Swings (70/53)
Compare to 10/12
EMOM 12 min Scaled Version:
Min 1: Run 150 meters
Min 2: 10-15 Box Jump OR Step Up (20/16)
Min 3: 10-15 Kettlebell Swing (44/26)
Compare to 10/12
EMOM 12 min Minimal Gear Version:
Min 1: Run 200 meters
Min 2: 20 Box Jump (24/20)
Min 3: 20 KB or DB Swing (70/53)
Compare to 10/12
EMOM 12 min Bodyweight Version:
Min 1: Run 200 meters
Min 2: 20 Rocket Jump
Min 3: 20 Burpees
3 Rounds for Quality:
50′ Mixed Carry (right arm OH, left arm Front Rack)
10 Pallof Press (right)
50′ Mixed Carry (left arm OH, right arm Front Rack)
10 Paloff Press (left)
:30 sec Plank Ups
