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GENERAL WARM UP 5-15minutes
1x:
–1min Bike or Row
–5-10 Sumo Inchworm
–8 Alt. Samson Lunge
–8ea Single Arm KB Swing
–:20sec Dead Hang
–15 Scap Pull Up
1x:
–1min Bike or Row (faster)
–10 T-Push Up
–8 Lunge, Lunge, Squat
–8ea Single Arm KB Swing
–8 Kip Swing
SPECIFIC WARM UP 15-25minutes
Swing, Burpee Over KB, Goblet Lunge & Squat Specific Warm Up Blend 1x:
–6 KB Swing
–3 Burpees
–3 Goblet Lunge Right/ Left + Squat
–3 Burpees Over KB
T2B & SA Push Press Specific Warm Up Blend 1x:
–6 Kipping Knee Raise
–3ea KB SA Push Press (right)
–3ea KB Push Press (left)
–3 T2B or Variation
PERFORMANCE
2 Rounds For Time:
–30 Swing (70/53)
–30 Burpee Over Kettlebell
–15 Goblet Lunge Right/Left + Squat
–30 T2B
–30 Single Arm Push Press (right)
–30 Single Arm Push Press (left)
*Sub 25 min
FITNESS
2 Rounds For Time :
–20 Swing (53/35)
–20 Burpee Over Kettlebell
–15 Goblet Lunge Right/Left + Squat
–20 Kipping Knee Raise
–20 Single Arm Push Press (right)
–20 Single Arm Push Press (left)
“Easy” AMRAP 6 min
–8 Banded Squat
–10 Banded Bicep Curl
–12 Banded Tricep Extension
*Add 2 reps to each round you complete and keep your pace reasonable focusing on the quality of movement
