Warm Up
8 min amrap:
10 jump squats
10 scap pull ups
5 single leg glute bridge (each side)
3 burpee broad jumps
– into workout prep –
3 sets
R1
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Kettle Swings (Chest height)
R2
7 Wall Ball Thrusters
5 Kettle Swings (eye level)
R3
7 Wall Balls
5 Full Kettlebell Swings
8 min amrap:
10 jump squats
10 scap pull ups
5 single leg glute bridge (each side)
3 burpee broad jumps
– into workout prep –
3 sets
R1
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Kettle Swings (Chest height)
R2
7 Wall Ball Thrusters
5 Kettle Swings (eye level)
R3
7 Wall Balls
5 Full Kettlebell Swings
Star Lord
3 sets
For Time:
50 Wall Balls (20/14)
50 Kettlebell Swings (53/35)
*new set every 10 minutes*
Accessory
3 sets
10 Bulgarian Split Squat (Each side)
10 Bird Dog (Each Side)
1:00 Hollow Hold
Star Lord
3 sets
For Time:
40 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
*new set every 10 minutes*
Accessory
3 sets
10 Bulgarian Split Squat (Each side)
10 Bird Dog (Each Side)
1:00 Hollow Hold
