4 Rounds:

60′ Double KB OH Waling Lunge (53/35)

30 Double KB Deadlifts (53/35)

60′ Double KB OH Waling Lunge (53/35)

15 Double KB Russian Swings (53/35)

35 Min Time Cap


Mark out a 30’ section for the OH walking Lunge.  Go from the start point to the 30’ mark, turn around and lunge back to the start.


Video courtesy of Train FTW. Quick demo for the double KB OH walking lunge.  Keep that core tight and arms locked out overhead!


Video courtesy of Rogue Fitness.  Demo for the Double KB Russian Swing.  REMEMBER, KBs only need to go to eye level and you CAN keep a bend int he arms.


Scaling Options:

KB weight -> As needed.  Goal is to do each section of walking OH lunge with no more than one break


Cool Down:

Banded OH stretch – 2 min per side


Roll out quads and hamstrings – 20 passes per part

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