GENERAL PHYSICAL PREPARATION
WARM UP
Kettlebell Warm Up
30s of work/20s of rest
Single-arm KB Swing (both sides)
KB Windmill
Goblet Squat
KB Push Press (both)
KB Swing
Figure 8 (both directions)
STRENGTH/SKILL
Bench Press (1RM)
* 2 minutes rest between maximal attempts
* beginners heavy set of 5 reps
* beginners heavy set of 5 reps
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 20
Minute 1: Abmat Sit Ups
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53/35)
Minute 5: Bike
ACCESSORY
3 Rounds
15 V Ups. Rest 45s
Side Plank x 20s ea. Rest 45s.
15 V Ups. Rest 45s
Side Plank x 20s ea. Rest 45s.