Warm-up
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Then...
FAMILY FRIENDLY VIOLENCE
(1)7 rounds
5x DL (increase weight each round)
3x Turkish Get up @ 35#
5x Ankles to bar
(2)5 rounds
8x Hang Squat Clean @ 165#
30m tire drag
10m DB Crawl @ 2x 55#
(3)10 rounds
5x Pull up
10x Dip
15x Push up
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Then...
FAMILY FRIENDLY VIOLENCE
(1)7 rounds
5x DL (increase weight each round)
3x Turkish Get up @ 35#
5x Ankles to bar
(2)5 rounds
8x Hang Squat Clean @ 165#
30m tire drag
10m DB Crawl @ 2x 55#
(3)10 rounds
5x Pull up
10x Dip
15x Push up