FUNDAMENTALS
Complex Day!

Deadlift, Hang Clean, Front Squat, Push press, Roll Out

5x of Each: SA Swing, SA Snatch, SA Push Press, SA Squat

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SMS

Work Capacity Test
AMRAP 3min: 25y Shuttles with chest to floor upon direction change.
Rest 1m
AMRAP 3min: 25y Shuttles with chest to floor upon direction change.
Rest 1m
AMRAP 3min: 25y Shuttles with chest to floor upon direction change.

KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross
10 Scissor Presses
10 Scissor Presses
Bicycles
Bicycles

Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Hook
10 Heavy KB Rows
10 Heavy KB Rows
OH Situps
OH Situps

Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Straight
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
10 Scissor Presses
10 Scissor Presses
Russian Twists
Russian Twists

Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Elbow // Jab/Gut/Elbow
10 Heavy KB Rows
10 Heavy KB Rows
Plank Reaches
Plank Reaches

Round 5
FREESTYLE
FREESTYLE
:45s KB Squats
:45s KB Swings/Deadlifts
Side Plank
Side Plank