WARM-UP

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Air Squats
6 Inch Worm to Push-Up
10 KB Deadlifts

Into…

1 ROUND
200m Run
10 Russian KB Swings
10 Box Step-Ups
10 Up-Downs
10 WB Thrusters

Into…

1 ROUND
200m Run
10 American KB Swings
10 Box Jumps
10 Burpees
10 Wall Ball Shots

WHITTEN

Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball

WHITTEN (FITNESS)

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

OPTIONAL COOL DOWN 

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

EXTRA CREDIT

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean

*Build to a Moderate Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Hollow Body Rocks

(No Measure)