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Tuesday Aug 21st


Warm up: 3 Rds

6 Tall Kneeling Single Arm KB Bottoms up Press (6 each arm) Explode up, slow on the decent.

Squeeze core and glutes while kneeling

10 Goblet Lateral Band Walks left/right side

20 Kettle Bell Swings

Strength: Front Squat

5x3 with 3 sec pause at bottom

Conditioning: (15-20min cap)

6 Rounds 6 HSPU (scale 3 Wall Climbs on the wood!) 6 Burpee Pull Ups (scale with burpee + db row) 9 Deadlifts (225/155rx+) (185/125rx)


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