Movement Prep:

  • 2 Min KB Windmill
  • 2 Min Rotating Plank (30 Sec/Position)

Warm-up:

3 Rounds of Tabata

  • Russian KB Swing
  • Good Mornings
  • Burpees
  • PVC Overhead Squat
  • Hanging Shrugs

Strength:

7-7-7-7 Sumo Deadlift

Conditioning:

4 Rounds for time...

  • 6 KB Thrusters (Double @ 24/16)
  • 12 KB Snatches (6 Each arm @ 24/16)
  • 24 Russian KB Swings (24/16)

Scaled: DB Thruster, DB Snatch, Light Swing