June 29th

Warm-up

3 Rounds

KB Tabata (light KB) Every 20 secs 10 sec off switch to next movement

Russian KB Swings

R-Single Arm Russian KB Swing

L-Single Arm Russian KB Swing

KB Swing Full extension

KB Press

KB Squat

KB Thruster

-2mins Rest-

Work out

Strength:

4 Rounds

Push Press * 15 reps

Shoulder Sequence (front, side, reverse fly= 1 rep) * 6 reps

Work out:

12 min

200m Run

12 Knee to Elbow

12 Lunge Jumps

5 Wall Walks

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