Warm Up
6x10m Shuttle Run + 3 Walkouts
6x10m Shuttle Run + 3 Spiderman (3 each side)
6x10m Shuttle Run + 3 Russian Baby Maker
5 Slow Wallsquats
A.
In teams of two, alternating full rounds, complete five rounds each of:
16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold
KB: M/24, W/16
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
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groups of two, rotating full adjusts, complete five adjusts every one of Single-Arm Portable weight Push Press Portable weight Swings Exchanging Reverse Lurches with Portable weight Challis Hold.
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