FUNDAMENTALS
5x Ring Skin The Cat (Hold 3-5s)
3x LR Cosak Lunge
5x LR DB Pull Througs
5x LR Mace Shoulder Rocks
20y Dragon Crawl
Conditioning
SMS
With a Group of 3
Goal is to: Row 4000m
P1 will Row. P2 will determine the transition. P3 will hold.
P1: Rows
P2: 3x [1 Burpee, 5 WB Chest Pass, 30 Starjacks]
P3: Plank (Weighted if Possible)
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross
10 KB Squats
10 KB Squats
Alt Toe Touches
Alt Toe Touches
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Hook
5 LR KB Clean
5 LR KB Clean
Situps
Situps
Round 3
S: 2 QUICK HOOKS
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
10 KB Squat
10 KB Squat
Plank up downs
Plank up downs
Round 4
JAB/CROSS/JAB/GUT/HOOK/HOOK
Jab/Hook/Elbow // Jab/Gut/Elbow
5 LR KB Clean
5 LR KB Clean
Body Saws
Body Saws