FUNDAMENTALS
1 – 5-8 LR 1KB Front Rack Lunge
2 – 3-5 HSPU or Pike
3 – 40y Slow Farmer Carry
4 – 3-10 Rope Pullups
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
5 LR Heavy 1KB Clean
Situps
Jab // Jab/Cross
5 LR Heavy 1KB Clean
Situps
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
5 LR 1 Kneeling 1KB Press
Leg Flutters
Jab //Jab/Cross // Jab/Cross/Hook
5 LR 1 Kneeling 1KB Press
Leg Flutters
Round 3
S: HOOKS
5 LR Heavy 1KB Clean
Glute Bridge Windmills
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Hook
5 LR Heavy 1KB Clean
Glute Bridge Windmills
Round 4
S: JAB/CROSS/HOOK/ELBOW
5 LR 1 Kneeling 1KB Press
Across Body Mtn Climbers
Jab/Elbow // Jab/Cross/Elbow
5 LR 1 Kneeling 1KB Press
Across Body Mtn Climbers
Round 5
FREESTYLE
1M Swings
Plank
FREESTYLE
1M Swings
Plank
SMS
DECK OF CARDS
GROUP 1
HEARTS – Clap Pushup
SPADES – Ass Bike Cals
DIAMONDS – Box Jumps
CLUBS – MB Slams