05.31.2018

Warm up:

3 Rounds :
200m jog
5 Kettlebell windmill Left
5 Kettlebell windmill right
10 Reverse samson lunge

Then

2x 20 Banded pull aparts (overhead)
rest 30sec

Strength:

A) Turkish get up; 5 x 3 (L+R, Across, AHAP)

B) Bulgarian split squat (weighted w/ single kettlebell on same side);

4x 8 (across, AHAP)

Finisher:

3 Rounds:
30 seconds V-sits
30 seconds Russian twists
30 seconds Sit ups
1:00 plank hold

30sec rest

Recovery:

1000m beach run

1 – Bretzel; 90sec/ea
2 – Banded overhead distraction; 90sec/ea