SUNDAY 12.27
WARM-UP
ON A 10:00 RUNNING CLOCK (W/ A LIGHT -MODERATE KB)
2 SETS
:30 BOOTSTRAPPERS
:30 GROINERS
2 SETS
:30 MOUNTAIN CLIMBERS
:30 PUSH-UP TO PIKE
2 SETS
:30 HOLLOW BODY
:30 AIR SQUATS
2 SETS
:30 PIKE HOLD
:30 RUSSIAN SWINGS
2 SETS
:30 KB UPRIGHT ROWS
:30 SLOW GOBLET SQUATS
EXTENDED WARM-UP
EMOM X 10 MINUTES
MIN 1 - :40 HS WALK OR HS HOLD PLAY/PRACTICE
MIN 2 - :40 HOLLOW ROCK OR HOLLOW HANG
WORKOUT
“KETTLEBELL ROCK”
4 ROUNDS
12 HANDSTAND PUSH-UPS,PIKE HSPU’S, PUSH-UPS, HAND RELEASE PUSH-UPS
18 PULL-UPS, RING ROWS
24KB GOBLET SQUATS (53/35)(35/26)