Tuesday, December 28th 2016

Warm-Up/Movement Prep:

Row 1000m

Wall Squat – 2 x 10

KB Goblet Squat + KB Swing Ladder – 2 Times through the ladder

5 Reps of each at each weight – 4kg, 8kg, 12kg, 16kg, 20kg, 24kg, 32kg

KB Bottoms Up Press – 2 x 10 p/arm



Every minute on the minute for 20 minutes.  Use heaviest weight possible

Kettlebell Armor Complex:

Double Kettlebell Clean x 2 Reps

Double Kettlebell Press x 1 Rep

Double Kettlebell Front Squat x 3 Reps



2 Blocks, Rest 4:00 between blocks

Row 6 Intervals of :30 Sprint/:30 Rest (Minimum 150/120m p/interval)