Kettle Bell

Baseline:  ROM drills – 1 mile run

Kettlebell warmup

:30:10 x 5

• Swing
• Romanian Deadlift
• Divebombers
• Thrusters
• 1-leg levers
• Situps

* 100m sprint inbetween each set

Baseline:  ROM drills. 20 squats – 10 rollovers – 20 oh squats

then;

3 rounds: 10 push-ups, 5 Hand Stand Push-ups, 20 Double Unders

WORKING CAPACITY:

RX:

4 min AMRAP:

4 Hang Squat Clean 165/95 ****FROM HANG POSITION******

5 Burpee

 Rest 3min exactly

 6 min AMRAP:

4 OHS 135/95

12 Ring Dips sub box dips

 Rest 3min exactly

 3 min AMRAP:

Calorie Row

Durability:  plank holds