07/03 -Separating Boys & Men

WARM-UP
2 sets:
1:00 Jump Rope
1:00 Run
-into- 2 sets
10 Back and Forth Leg Swings (each)
10 Side to Side Leg Swings (each)
5 Russian Kettlebell Swings
5 Up Downs

WORKOUT PREP
2 sets:
50m Run
5 Kettlebell Swings (build-in weight)
2 Burpees

“THIS IS THE DAY WHEN WE SEPARATE THE MEN FROM THE BOYS”
FIRE
15:00 AMRAP:
200m Run
15 Kettlebell Swings (24/16)
10 Burpees

WATER
KB 16/12

EARTH
100m Run
Russian swing own weight
Up downs

MINI-PUMP – ARMS AND SHOULDERS
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-