Fundamentals:
1) 4 sets of:

  • 3 Wall Walks
  • 30 second rest
  • Weighted Walking Lunges x 8/leg
  • 2:00 rest

2) 8:00 AMRAP of: 3-6-9-12-15…etc

  • Russian KB Swings
  • Toes 2 Bar

Fitness:
1A) Front Squat: 3-2-2-2 @ 30X1 tempo
1B) Plate Seated External Rotation: 4 x 8/arm @ 30X1 tempo
1C) Double KB Bent Over Row: 4 x 6 @ 20X1 tempo

30s rest between movements

2) Tabata OH KB Swing (55/35):
4 Minutes of 20 on/10 off
2 Minute Rest
4 Minutes of 20 on/10 off
Goal is to get same score every round