Workout of the Day

EVERY 3:00 x 3 SETS
10-12 Wide Grip Bent Over Row*
7-10 Kip Swings
5-7 Strict Chin-Ups

*Keep weight Moderate.

(No Measure)

Movements:

Kettlebell Swing | Row

AMRAP x 24 MINUTES*
6 Chest to Bar Pull-Ups
10 Wall Balls (20/14)

*Every 4 Rounds complete 400m Run.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Movements:

Chest-to-Bar Pull-up | Pull-up (Kipping) | Run | Wall Ball Shot

At Home

VIDEO: https://vimeo.com/591890732/a59469badc

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Movements:

Kettlebell Swing

EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – :45 Wall Sit

(Score is Weight)

Movements:

L-Sit

4 SETS FOR MAX REPS
1:00 – Max Jumping Air Squats
:30 Active Squat Hold
1:00 – Max Front Rack Reverse Lunges
:30 Active Squat Hold

-Rest 1:30 b/t Sets-

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/521642148/35b14c1da2

Movements:

Walking Lunge