Prep
9min Emom
1.lying Straight arm scapular retraction x 10 reps
2.Kettlebll Halo x 5 reps per direction
3.Straight Leg Crab walk x 25 ft forward 10 backwards
Essentials
A.
3 Sets
Kettlebell Rotational Snatch x 5 per side
Kettlebell Windmill x 5 per side
Ring Bicep Curl x 10 reps
Ring Tricep Extension x 10 reps
On the 3:30 min
B.
12 min amrap
Dual Kettlebell Front Rack Carry x 100 ft
Kettlebell Burpee x 6 reps
Dual Kettlebell farmers Carry x 100 ft
Dual Russian Kettlebell Swing x 12 reps
Rope sit to stand x 6 rep
C.
Mobility
Couch Stretch x 90 sec per leg
Pretzel Stretch x 90 sec per side
Static Back x 3 min
Fitness
A.
3 Sets
Kettlebell Rotational Snatch x 5 per side
Kettlebell Windmill x 5 per side
Ring Bicep Curl x 10 reps
Ring Tricep Extension x 10 reps
On the 3:30 min
B.
12 min amrap
Dual Kettlebell Front Rack Carry x 100 ft 55/35
Kettlebell Burpee x 6 reps
Dual Kettlebell farmers Carry x 100 ft
Dual Russian Kettlebell Swing x 12 reps 55/35
Rope Climb x 1 rep
C.
Mobility
Couch Stretch x 90 sec per leg
Pretzel Stretch x 90 sec per side
Static Back x 3 min