Group Warm-up: Lacrosse Ball rolling 30 Kettlebell Swings 10-15 burpees Arm Swings + Circles Leg Swings Torso Rotations

Movement Prep:

  • 12 x Band Squats
  • 10 x Split Squat/side [32x0]

Strength: NEW Q's - Overhead Squat 3 x 5, rest 2.5-3mins

VETERAN Q's - Hang Power Clean 10 x 2, rest 60 sec. *Warm-up with positioning and jumping drills

Metcon:

Don't Drop the Baby!

5 Rounds for Time:

  • 15 Kettlebell Swings
  • 5L /5R Kettlebell Push Press
  • 100m Run with Kettlebell

*If you put the KB down immediately perform 5 burpees.

Comment