FUNDAMENTALS
Isolateral

20y LR Suitcase Carry
5-8 LR 1 Arm OH Walking Lunges
5-8 LR 1 Arm KB OHP
8-12 LR 1 Arm DB Row
:30s LR Side Plank

SMS
You go I go

0-7m:
3 Burpees, 10 KB Swings, 10 Shoulder Tap Pushups

8-15m:
10/7 Ass Bike, 10 Ab Mats

16-22m:
5 Slams, 5 OTS, 10 Plyo Lunges

KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
:45s Suitcase Hold
Birdogs

Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Body Hook
6 Back Step Lunge & OHP
Weighted Situps

Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
:45s Suitcase Hold
Windmills

Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Elbow // Jab/Gut/Elbow
6 Back Step Lunge & OHP
Across Body Mtn Climb

Round 5
FREESTYLE
FREESTYLE
2m KB Swing
Side Plank