Warm Up:

500M Row

Iron cross x10

Scorpion x10

Spiderman lunge 30’

1-leg RDL to kick x 10 per leg

10 Back roll to V-sit

10 KB deadlifts

10 Russian KB swings


Deadlift w/2 sec pause at bottom of knee



So, we are looking for 5 heavy singles. Not a 1RM, but heavy enough to make you work. Try to increase weight each time.


EMOM For 16 Min

Odd Minutes:

10 Wall Balls @20/14

followed directly by…

Max Reps Kettlebell Swings (53/35)


Even Minutes: Rest


Score = Total KBS

So, on the odd minutes, do 10 wall balls. With the remaining time, do as many KB swings as possible before the end of the minute. The minute break on even minutes should allow you to come in fresh every time


WB -> 14/12

KB -> 35/25

Cool Down:

Couch Stretch – 2 min per side


Roll Out T-spine


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