Tuesday, 17Nov20


Warm-up: 2rds

  • Dynamic Squats
  • Skips
  • Arm Circles
  • Groiner w/T-stab
  • Bear Crawl f/b
  • Hollow-out Switches


Workout: 5rds

circuit through these movements for :20’s of work :10’s rest nonstop for two rounds then take a 1 minute rest…. repeat repeat repeat repeat

  • KB Power Swing (HEAVY)
  • KB Row (altérnate sides each rd)
  • Dbl KB March (HEAVY)
  • KB Goblet Squat
  • Close Grip Push-up
  • Hollow-out V-crunch

** Power Swing – Go Heavy!!! perform one swing at a time. hinge-hike-swing-hinge- place KB on ground …repeat

** KB March- Go Heavy!!! Rack two KB’s and March in place

Finisher: 12 minute EMOM

  • odd minute – 5 Burpees
  • even minute – 20 Jumping Jacks + 10 Air Squats


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