09.12.2017

Warm-up:

Tabata 3 Rounds
KB russian swings
KB push pres (left)
KB push press (right)
KB cossack squats

Mobility:

1. Bretzel  2:00/
2. 3x 30sec hang (bar or rings)

Skill:

[5:00 – 7:00 : warm up movements)

EMOM 16:00:
1:00 : 30sec Handstand push up OR Handstand hold (choose rep scheme and maintain throughout)
2:00 : 10 Single KB Bulgarian split squats (Left Leg)
3:00 : 10 Single KB Bulgarian split squats (Right Leg)
4:00 : 30sec hollow hold

Conditioning:

AMRAP 6:00
1 kettlebell swing (AHAP)
1 Pull up
3 kettlebell swings (AHAP)
3 Pull ups
5 kettlebell swings (AHAP)
5 Pull ups
7 kettlebell swings (AHAP)
7 Pull ups
9 kettlebell swings (AHAP)
9 Pull ups
11 kettlebell swings (AHAP)
11 Pull ups
13 kettlebell swings (AHAP)
13 Pull ups
…