Bring a rain coat. We may be training outdoors
WARM UP
4mins
15 Goblet squats
Bear crawl
MOBILITY
Leg swings
Peanut crunches
Overhead hang
WOD
Partner WOD – Round relay
25min AMRAP
45m Overhead lunge 24/16kg
45 Russian swings 24/16kg
45 Single arm kettlebell Thrusters 24/16kg
Each partner will complete the entire round before resting.
Alternate arms with the kettle bell thrusters as needed. Just make sure you do 1 extra rep on your weaker arm and 45 in total.
COMPETITORS
Ask me what your Olympic lifting movements are
- Oly lift 1 70-80%
- Oly lift 2 60-70%
- Oly lift 3 60-70%
- 3x60sec max distance sand bag zercher carry 40/30kg
- WOD