warmup:
kb lunges
back roll broad jumps
bear crawl
rabbit
8 kb deadlifts
8 goblet squats
8 russians
8 single leg dead lifts, each side
8 goblet squats
8 single arm swings, each arm
8 power cleans, each side
8 front squats w/bell in the rack, each side
8 hang cleans, each arm
kb hang clean to lunge:
5/5
4/4
3/3
3/3
go up in weight each set
WOD:
12 minute amrap
12 dual kb push press
seated sled pull
200m sandbag run
12 kb situps
2.5 rounds
ReplyDelete20's for presses
16 for situps
2.25 rds
ReplyDelete14k push press
12k sit ups
2 rounds plus sandbag run. 16's for everything.
ReplyDelete