WARM-UP
AMRAP X 4 MINUTES
10 GROUND PLATE TO OVERHEAD
5 RUSSIAN BABY MAKERS
:30 SUPERMAN HOLD
SKILL
10:00 - PULL-UP PROGRESSIONS (COACHES CHOICE)
5:00 - KB PROGRESSIONS / WARM-UP
SPECIFIC WARM-UP
2 ROUNDS
6 KB SWINGS
12 KB SWINGS (AMERICAN)
-REST 2:00-
WORKOUT
AMRAP X 15 MINUTES
12 PULL-UPS
36 KB SWINGS (AMERICAN) (53/35)(35/26)
(SCORE IS TOTAL ROUNDS + REPS)
COOL DOWN
3 SETS
15 DB SIDE LATERAL RAISES
20 DB SHRUGS
15 DB HAMMER CURLS
-REST AS NEEDED B/T SETS-
