Warm Up
3 Rounds
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Technical
6 Minutes - Running Clock
KB Snatch to Half Turkish Get Up (35 / 25)
*start with a KB snatch, then continue to the top half of a turkish get up. Lunge backwards w/ opposite foot, and find the ground w/ hand. Follow the KB overhead w/ your eyes.
Constant movement - unlimited hand switches. 2 Burpees every time the KB touches the ground
WOD
4 Rounds
40 Seconds Front Plank*
20 Seconds Rest
*elevate your feet on a box if you need more love
40 Seconds Reverse Lunge to Knee Drive*
20 Seconds Rest
*use the half foam-roller (mesh bag top shelf) for more fun
Video #12 has the demo
40 Seconds Jump Rope
20 Seconds Rest
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