FUNDAMENTALS
5-8 Goblet Squats
8-12 Ring Rows
40y LR Suitcase Carry
6-8 2KB SLDL
5-8 1 Arm PU Progression

SMS
Gather the most cones! Get with a friend – P1 must do 5 MB Slams. P2 will run and gather 1 cone. Then you switch. ‘Double Elimination’ – you still work even if you are out.

KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross
8 Push Press
Spiderman Pushups

Round 2
S: JAB/JAB/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Hook
8 Knees to Feet
Bear Crawl Hold

Round 3
S: BODY HOOKS
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Hook
8 Push Press
Break Dancers

Round 4
S: 5 JAB, 5 CROSS, 5 HOOK
Jab/Front Elbow // Jab/Cross/Rear Elbow
8 Knees to Feet
Kick Throughs

Round 5
FREESTYLE
FREESTYLE
AMRAP Jump Squats
Plank