10/7/21 – 211007

Group Warm up 

Group Mobility 

Strength 

4 sets of:

1:30 sit ups / GHD *Goal is consistent movement for the whole time

THEN 30 Russian twist – 20/14lb medicine ball

REST 90 Seconds between sets 

 

WOD ( Workout of the Day ) 

AMRAP X 5 

5 Single arm kettlebell swings – each arm. 53/35lbs

10 Toe to bar

Rest 3 minutes 

 

AMRAP x 4 

10 Russian kettlebell swings + 10 Box jumps – 24/20″

Rest 3 minutes 

 

AMRAP x 3 

Max distance kettlebell carry

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