Warm-Up
ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)
2 SETS
:30 Bootstrappers
:30 Groiners
2 SETS
:30 Mountain Climbers
:30 Push-Ups to Pike
2 SETS
:30 Hollow Body
:30 Air Squats
2 SETS
:30 Pike Hold
:30 Russian KB Swings
2 SETS
:30 KB Upright Rows
:30 Slow Goblet Squats
Extended Warm-Up
EMOM x 10 MINUTES
Min 1 – :40 HS Walk or HS Hold Play / Practice
Min 2 – :40 Hollow Rock or Hollow Hang
(No Measure)
“KETTLEBELL ROCK”
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)
(Score is Time)
Share this page