04/09/2020

WARM UP
5 MINS
10 LUNGING PASS THROUGHS
10 OVER HEAD SQUATS
10 ARM CIRCLES EACH WAY FORWARD AND BACK BOTH ARMS
:10 SECOND STRIPPER STRETCH HOLD X 3

METCON
FOR TIME
300 KETTLEBELL SWINGS OR 150 1-ARM RUSSIAN (EYE LEVEL) KB/DB/DUFFEL BAG/LOADED PILLOWCASE/BACKPACK SWINGS (150 EACH ARM TOTAL = 300)

*EVERY BREAK COMPLETE 5 PUSH-UPS/10 CHAIR DIPS/15 SIT-UPS/20 DOUBLE UNDERS

MODIFICATIONS: COMPLETE 4 ROUNDS FOR TIME. MAX EFFORT KB OR WHICHEVER TYPE OF SWING YOU CHOOSE. YOU CAN EITHER GO UNTIL YOU ARE FATIGUED OR CHOOSE A NUMBER BEFOREHAND. 20-25 WOULD BE A GOOD NUMBER (80-100 TOTAL SWINGS). COMPLETE THE 5-10-15-20 AFTER EACH SET. REDUCE NUMBER OF REPS ON ANY GIVEN MOVEMENT IF NECESSARY.