Warm up

Tabata:

  • Alternating Russian swings
  • Clean & Press from floor

Upper body :30/:10 x 2

  • One arm alternating KB pushups
    • :10 toe taps
  • KB one arm row (R)
    • :10 toe taps
  • KB one arm row (L)
    • :10 toe taps
  • KB Press (R)
    • :10 toe taps
  • KB Press (L)
    • :10 toe taps
  • KB Halo
    • :10 toe taps

Core: :45/ :10 x 3

  • Mason Twists
  • Coffin Situps
  • Single leg v-ups (both arms raise)

Lower Body :30/:10 x 2

  • Sumo squats
    • :10 jump squats (No KB)
  • Side drop lunges
    • :10 squat pulses
  • Goblet Squats
    • :10 jump squats
  • Cossack Squats
    • :10 squat pulses
Categories: WOD