WARM-UP

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 Glute Bridge

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees + Push Up

10 Kettlebell Swings

:45 Plank

STRENGTH (ALL) — Build to a Moderate Heavy 3-Rep Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees to Target*

*Target Ideally 6″ above standing reach.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-