MONDAY

Warm Up: 5 minutes

perform reps in 1st work block with lighter than work weight

Work: 10 minutes

perform required reps every minute for 10 minutes. Remaining time of minute is recovery.

- kettle snatch: 6R/ 6L

- push up w/ release: 6 reps

Work: 15 minutes = 5X

- perform reps continually for 2 minutes. 1 minute recovery

- double kettle clean: 8 reps

- kettle bell jump plank: 6 reps

- kettle kick thrus: 4 reps

Work: 15 minutes

- cardio piece of choice

- Tabata: 20 seconds work/ 10 seconds recovery

- repeat the above 8X = 4 minutes

- recovery: 1 minute

- repeat 3X = 15 minutes

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