A. Warm Up
7-10 Minutes of dynamic movement or a game. Then spend 5-7 minutes reviewing todays main movements.
B1. Russian Kettlebell Swings (Eye-Level swing)
Rest 30s Before B2
B2. Dips (6-8 Reps)
Rest 30s before B3. Add weight if able
B3. Metcon (Weight)
Death March 10M
You choose the weight for this one, but stay true to form.
B4. Renegade Rows (4x10-12)
One pushup + 1 row per side= 1 rep
Rest 30s before starting back at B1. Complete 4 rounds.
C. Metcon (Time)
4 Rounds For time:
5 Strict Pullups
2 Turkish Get-ups per side