Group Warm-up

• 400 m ski/2 min rope/bike then 2 rounds of…
  • 20 Butt Kickers
  • 20 Skaters
  • 20 Air Squats
  • 20 Band Pull A-parts
  • 10 Banded Good Mornings
  • 10 Superman Pulses

KB Complex Pre-Game 8 min AMRAP

• 10 kb swings
• 8 cleans 4l/4r
• 4 kb press 2l/2r
• 2 snatches 1l/1r
• 3 burpees

Workout

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• • BB Deadlifts
  • Push-ups on Barbell
  • Goblet Squat & Curl
  • TRX Reclines
  • wall ball
• 200 m ski  every 2 rounds or 2min rope/bike

Extra Credit (3 Rds)

• • 20 KB Around the World (10R/10L)
  • 20 KB Half Kneeling Chops (10/10)
  • 20 Goblet racked goblet march 10l/10r