SMS/1 Year Workout

With a team of 4-6 people, complete each series before the next. 30m Time limit – Good Luck and thank you for coming out! Roll a Dice to determine you start. Roll again to find out where you go next… continue for all 6 or 30m!

1: 50 KB Swings
2: 3 Rounds: 5 Pullups, 10 Pushups, 15 Squats
3: 100y Run Repeats: Each person takes turns running – you must run 2 100y sprints
4: 3 Rounds: 10 MB Slams & 20 Toe Taps
5: 3 Rounds: 10 1 DB Front Rack Walking Lunges, 5 L/R DB SA Push Press
6: 3 Rounds: 10 Wallballs, 15 Ab Mats

KETTLEBELL BOXING

4 1m Rounds // 8 Two-Minute Rounds

R1: JAB/CROSS/JAB/CROSS —– 5-8 KB SWING —– SITUPS
R2: JAB/CROSS/GUT —– 5-8 KB SWING —– LEG LIFTS
R3: CONSTANT HOOKS  —– 5-8 KB SA PUSH PRESS —– RUSSIAN TWISTS
R4: JAB/CROSS/HOOK/HOOK —– 5-8 KB SA PUSH PRESS —– PLANK
R5: JAB/JAB/GUT —– 5-8 KB POWER SWINGS —– SITUPS
R6: CONSTANT JABS —– 5-8 KB POWER SWINGS —– LEG LIFTS
R7: JAB/CROSS/JAB/GUT/HOOK —– 10-15 PUSHUPS —– RUSSIAN TWISTS
R8: FREE STYLE —– 10-15 PUSHUPS —– PLANK