0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Standing shoulder stretch x 20 seconds each side

Lying Glute stretch x 20 seconds each side

Lunge and rotate x 5 each side

—then—

2 Rounds

Prone Ts x 10

Banded RDLs x 10

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Single Arm KB Bent Over Rows (5 each arm)

10 x Air Squats

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) KB Cycle Week 1 of 4:

Alternating Every Minute on the Minute for 15 minutes:

10 x Single Arm KB Swings (5 each arm)

10 x Single Arm KB Push Press (5 each arm)

10 x Bottom Hand KB Windmills (5 each arm)

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

2 minutes to work to heaviest Russian KB Swing for 5 reps

—1 minute rest—

As Many Rounds and Reps as Possible in 7 minutes:

50m x Single KB Farmer’s Carry @heaviest weight from above

5 x Bottom Half Burpees

10 x Single KB Deadlift @heaviest weight from above

5 x Bottom Half Burpees

*Pace: Aggressive: 4 Rounds, Solid: 3 Rounds, Limit: 2.5 Rounds

55:00-60:00

5) COOL-DOWN