5:30 INTERMEDIATE KB CLASS

A. 10 ROUNDS

DOUBLE KB COMPLEX

2 CLEANS, 1 PRESS, 3 FRONT SQUATS

This workout should be done with a partner in a You Go/I Go format.  Rest periods between rounds should be 30-60 sec. if done without partner.

 

B.  3 LADDERS AFAP

PUSH UP LADDER FROM 1-5 WITH 6 DOUBLE KB SWINGS BETWEEN RUNGS.  Start ladder over after reaching 5 pushups.  Rest as needed.

 

6:30 BEGINNER CLASS

A. 2 LADDERS

WALK OUT LADDER FROM 1-5 WITH 5 KB DL BETWEEN RUNGS.  Start ladder over after reaching 5 walk outs.  Rest as needed

 

B.  2 LADDERS

BODYWEIGHT LUNGE LADDER FROM 1R/1L – 5R/5L WITH 5 GOBLET SQUATS BETWEEN RUNGS.  Same format as above

 

C.  10 RDS AFAP

5 2 Hand Swings

5 Burpees