Movement Prep:

  • Shoulder series x 1

 

Warm-up:

Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

 

Strength:

10 Min EMOTM

  • Odd Minute: 5 Strict Pull-ups
  • Even Minute: 10 Ring Push-ups

 

Conditioning:

12 Min AMRAP

  • 12 One Armed KB Swing (L) (24/16)
  • 12 One Armed KB Swing (R) (24/16)
  • 6 Burpees
  • 6 One Armed KB Push Press (L) (24/16)
  • 6 One Armed KB Push Press (R) (24/16)
  • 6 Burpees

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