THURSDAY WORKOUT

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