WARM UP
PVC MOBILITY 10 AIR SQUATS 10 SWING KICKS 10 PUSH UPS 10 KBELL SWINGS 2 ROUNDS STRENGTH SINGLE KBELL/SINGLE ARM FRONT RACK SQUATS WITH 3 SEC PAUSE AT BOTTOM OF EACH REP 3 X 4 EACH ARM WEIGHTED ALT. LUNGES W/ DUMBELLS LOCKED OUT OVERHEAD - (SAME HAND/ SAME LEG) 4 X 8 ( 4 EACH LEG ) COSSACK SQUATS W/ KBELL 3 X 6 ( EA. SIDE ) METCON 10 KBELL SWINGS 35/45# 10 SIT UPS 10 SLAM BALL OVER THE SHOULDER TOSSES 10 POWER CLEANS @ 75/115# 5 MIN ON - 1 MIN REST 3 ROUNDS
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January 2022
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