Warm-up: 12 min Cap ( running clock)
*take the warm-up seriously!!!!
- 300 M Run then
- 10 light KB Halo’s Right
- 10 light KB Halo’s Left
- 10 light KB Swings
- 10 light KB Alt Lunges (r+l=2)
- 10 light KB Snatch Pulls
- 10 Pull-Through-Push-ups
* take your warm up seriously !!!!!
Endurance: (6 min AMRAP)
30 Second Row/Bike
1 BB/DB Hang Squat Clean + 2 Push Press
* Rest as needed but let’s remember that this section of today’s workout is named ENDURANCE.
Workout: Circuit Style
- Banded Suicides
- KB front squats
- Tuck jumps
- Jumping pull-ups
- Sumo kb deadlifts
This is a 40 sec work / 20 sec rest timed circuit for 4 rounds with a 1 min rest in between rounds.