John

John

KettleBell/Function:

A.)Turkish Get up Ladder

3x 1-3(L,R)

B.) 4 rounds

20 KB Swings

20 Single arm KB Thrusters

20 Single arm KB Front Rack Lunges

Perform/RX:

A.) Make Up Lift

B.) 4 rounds

20 KB Swings (1.5/1)

20 Single arm KB Thrusters (1.5/1)

20 Single arm KB Front Rack Lunges (1.5/1)

Compete:

A.) Make Up Lift

B.) 4 rounds

20 American KB Swings (2/1.5)

20 Double KB Thrusters (1.5/1)

20 Double KB Front Rack Lunges (1.5/1)

C.) 30 min Row/Run/Bike/Swim (choose one)