Warm Up
on a continuous clock
2x Rounds not for time
5x each way hollow arch/hollow rock – holding feet/shoulders off the ground turning from one to the other
5x KB Russian swings 16/12kg
5x Goblet squats
5x each way Scorpion stretch
5x each way Reach Through
5x KB Russian swings 16/12kg
Bear Crawl – lap forwards/lap backwards
5x each way static Spider Man stretch
5x each way Dead Bugs
A. Back Squat 10RM
10 Back Squats @ 100%
*starting with empty bar warm up set build to your best 10RM Back Squat in 20:00min
B. Overhead Landmines
Overhead Landmines
10-15:00 minutes
working in groups of 2/3
working on a box
attach a KB 8/12kg with a band to a bar
sets 5x reps of Overhead SquatsScoring: Not Scored
C. Russian Kettlebell Swing 10 x 10
Russian Kettlebell Swing
– 10 sets of 10 reps @ 32 kg
Rest as needed
* intervals of 1:10min
*M32/W24
*maintain eye level height of swing throughout all sets
*focus on driving through the hip hinge this is not specifically a shoulder workout
