Saturday 9.12.20

Prep
2 Sets
Run x 200 meters
Single Arm Russian Kettlebell Swing x 6 reps per arm
Single arm Kettlebell Clean x 5 reps per side
Single arm Kettlebell Split squat x 4 reps per side
Single arm Kettlebell Thruster with 2 sec pause at bottom of squat x 3 reps per side

Essentials:
A.
4 Sets
Hang Squat Clean below the Knee x 1 rep
Hang Squat Clean above the Knee x 1 rep
Push Press x 1 rep
Push Jerk x 1 rep
On the 75 sec mark

B.
2 Sets
Turkish Complex x 2-3 per arm
(Kettelbell Turkish Sit Up + kettlebell Z Press + Turkish Get Up)
On the 4 min mark

C.
5 Sets
Assault Bike Sprint x 14 sec
RKC Plank x 20 sec
On the 2 min marks

Fitness:
A.
4 Sets
Hang Squat Clean below the Knee x 1 rep
Hang Squat Clean above the Knee x 1 rep
Push Press x 1 rep
Push Jerk x 1 rep
On the 75 sec mark

B.
2 Sets
Turkish Complex x 2-3 per arm
(Kettelbell Turkish Sit Up + kettlebell Z Press + Turkish Get Up)
On the 4 min mark

C.
5 Sets
Assault Bike Sprint x 14 sec
RKC Plank x 20 sec
On the 2 min marks