A. Context : Practice
Context : Practice
Using your abs during (even during Wall Ball and KB swings).Scoring: Not Scored
B. 'St. Petersburg' KB Warm – up :
'St. Petersburg' KB Warm – up :
100' Suitcase Carry,
100' OH Carry,
2L/2R Turkish Get up,
12 Russian KB Swings,
4/4 Front Rack/Overhead Squat,
30s Floor Scap Stretch,
30s Psoas so good stretchScoring: Not Scored
C. Mobility :
Mobility :
SHOULDERScoring: Not Scored
D. Practice :
Practice :
Spend 6 minutes working up to a challenging (80-90%) Shoulder Press.Scoring: Not Scored
E. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift
7 sets of:
E1. 1-3 Push Presses @ 80-100%E2. 3-5 Dumbbell Single Leg Romanian Deadlifts
F. 25-20-15-10-5 Russian Kettlebell Swings and Wall Ball Shots
25-20-15-10-5 Reps for Time:
– Russian Kettlebell Swing @ 70/35 lbs
– Wall Ball Shots @ 20/10 lbs
G. Cash – out :
Cash – out :
4 mins of :
40 Double Unders,
30cal Row
OR
3 Sets of :
15 DB Curls,
15 Good MorningsScoring: Not Scored