MOVEMENT

KB Swing Primer

  • Minute 1 = 10 KB Swings
  • Minute 2 = 10 KB Swings
  • Minute 3 = REST
  • Minute 4 = 10 KB Swings
  • Minute 5 = 10 KB Swings
  • Minute 6 = REST
  • Minute 7 = 10 KB Swings
  • Minute 8 = 10 KB Swings
  • Minute 9 = REST
  • Minute 10 = 10 KB Swings
  • Minute 11 = 10 KB Swings

STRENGTH

4 Rounds

  • Front Squat x 8

*rest 90 sec

3 Rounds

  • Forward/Reverse Lunges x 7/side
  • Gorilla Rows x 7/side

3 Rounds

  • KB Press x 7/side
  • Band Pull-Aparts x 15

3 Rounds

  • Plank x 60 sec
  • Side Plank x 30 sec/side

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