FUNDAMENTALS
Uni-Lateral Day!
5-10 SA DB Bench Press
5-10 SA KB OH Squat
5-10 SA Ring Row
5-10 SLDL
10-20 HSPU Variation Shoulder Taps
Conditioning
SMS
WB Relays
Be the first team to win each event! We will do 3 bouts per round (with a variation on the last bout) followed by 3x100y sprints EMOTM.
Lateral
Over/Under
Chest
Etc..
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross
10 KB SA Swings
10 KB SA Swings
Alt Toe Touches with Holds
Alt Toe Touches with Holds
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Hook
5 LR Back Step Pass Under Lunge
5 LR Back Step Pass Under Lunge
Situps
Situps
Round 3
S: 2 QUICK HOOKS
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
10 SA Swings
10 SA Swings
Mountain Climber Toe Tap
Mountain Climber Toe Tap
Round 4
JAB/CROSS/JAB/GUT/HOOK/HOOK
Jab/Hook/Elbow // Jab/Gut/Elbow
5 LR Back Step Pass Under Lunge
5 LR Back Step Pass Under Lunge
Body Saws with Reach
Body Saws with Reach