Friday 10.23.20

Prep
2 Sets
Extended wall Plank x 20 sec
Single leg split stance isometric pulse x 20 sec per side
Dual Kettlebell Russian swing x 8 reps
Dual Kettlebell Half Snatch x 4 reps ( 2 per arm)

Essentials
A.
3 Sets
Dual Kettlebell mixed Rack Step back lunge with 3 Presses at the bottom of each rep x 3 per side
On the 2:30 min

B.
3 Sets
Bodyweight Bulgarian Split squat and 1/4 x 5-7 per leg
Rest 30 sec
Half Kneeling Kettlebell Snatch x 4-5 reps per side
On the 3 min mark

C.
For time
15-12-9-6-3
Dual Kettlebell Front Squats
*Between each set *
Kettlebell Deathmarch x 10 reps
Incline Push up x 5 reps

Fitness
A.
3 Sets
Dual Kettlebell mixed Rack Overhead Squat with 3 Sots Press at the bottom of each rep x 3 per side
On the 2:30 min

B.
3 Sets
Dual Crossbody Kettlebell Bulgarian Split squat x 5-7 per leg
Rest 30 sec
Alternating Dual Kettlebell Gorilla Snatch x 4-5 reps per side
On the 3 min mark

C.
For time
15-12-9-6-3
Dual Kettlebell Front Squats 55/35
*Between each set *
Kettlebell Deathmarch x 10 reps
Handstand Push up x 5 reps