Warm Up:
400M Run
Spiderman lunge 30’
Walking kicks 30’
10 Squat to Stands
10 KB deadlifts
10 KB Swings
10 Goblet Squats
S/S/S:
Back Squat w/2 sec pause at bottom
5X3
Increase weight ea set
With the smaller number of reps per set, increase your loads from the 5X3 week.
WOD:
12 Min AMRAP:
15 KB Swings (53/35)
10 KB Facing Burpees*
15 Goblet Squats (53/35)
Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.
Scaling:
KB – as needed
Cool Down:
Super Squat Hip Sequence*
Video Courtesy of: Kelly Starrett
