Prep
2 Sets
Single arm Russian Kettlebell Swing x 8 reps per side
Single arm Kettlebell Clean x 8 reps per side
Single arm Kettlebell Rack Squat x 8 reps per side
Single arm Kettlebell Push Press x 8 reps per side
Essentials
A.
Hero WOD
‘OMAR’
For time:
Thruster x 10 reps
Burpee x 15 reps
Thruster x 20 reps
Burpee x 25 reps
Thruster x 30 reps
Burpee x 35 reps
B.
Kettlebell Finisher
3 Sets
Alternating Kettlebell Bottoms Up switch Clean x 10 reps
Alternating Kettlebell rotational Clean and Press x 10 reps
Alternating Kettlebell Leg Pass to Split Clean x 10 reps
C.
Mobility
Half Saddle x 1 min per side
Seal x 1min
Child’s Pose x 2 min
Fitness
A.
Hero WOD
‘OMAR’
For time:
Thruster x 10 reps 95/65
Barfacing Burpee x 15 reps
Thruster x 20 reps
Barfacing Burpee x 25 reps
Thruster x 30 reps
Barfacing Burpee x 35 reps
B.
Kettlebell Finisher
3 Sets
Alternating Kettlebell Bottoms Up switch Clean x 10 reps
Alternating Kettlebell rotational Clean and Press x 10 reps
Alternating Kettlebell Leg Pass to Split Clean x 10 reps
C.
Mobility
Half Saddle x 1 min per side
Seal x 1min
Child’s Pose x 2 min