Workout of the Day

3 SETS FOR QUALITY*
20 Alt. KB Top Down Curls
15 DBL KB Bent Over Row Reverse Fly
10 Dual KB Turkish Sit-Up

-Rest As Needed b/t Sets-

*Athlete choice on weight. Light weight throughout.

(Score is Weight)

Movements:

Kettlebell Swing | Row | Sit-up | Turkish Get Up

EVERY 1:30 x 8 SETS
12/10 Cal Row + Max Up-Down Box Jump Overs (24/20)

(Score is Reps)

Movements:

Box Jump | Row

At Home

Full Length Video: https://vimeo.com/452239630/aab3cc27ff

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
2 Alt Spiderman

(No Measure)

Movements:

Push Up | Sit-up

AMRAP x 5 MINUTES
20 Pike Shoulder Taps
15 Russian Twists
10 Tuck-Ups

(Score is Rounds + Reps)

Movements:

Shoulder Taps

EVERY 2:00 x 5 SETS
30 Double Unders
12 Alt DB Hang Snatches
8 Single DB Push Press*

-Rest 1:00-

EVERY 2:00 x 5 SETS
30 Double Unders
12 Alt DB Hang Power Cleans
8 Single DB Push Press*

*Single DB Push Press hold DB across chest with both hands

(Score is Weight)

Movements:

Clean | Dumbbell Hang Snatch | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Push Press | Snatch