Prep
2 Sets
Low Switch Cossack Squat x 6 reps per side
Tall kneeling Prisoner Goodmorning x 10 reps
Split Stance squat Hold x 30 sec per leg
Essentials
A.
3 Sets
single arm Russian Kettlebell Swing right arm x 6 reps
single arm Kettlebell Snatch right arm x 5 reps
single arm Kettlebell Push Press right arm x 4 reps
Rest 30 sec then complete the same sequence on the left arm
On the 2:30 min
B.
3 Sets
Front Squat x 7,5,3 @ tempo 33×1
Rest 30 sec
Single arm Dumbbell Thruster Right x 7 reps
Single arm Dumbbell Thruster Left x 7 reps
Bike Sprint x 14/11 cal
On the 4 min marks
C.
4 Sets
Row x 15 cal
Power Snatch x 8 reps
Single unders x 45 reps
Barbell Overhead Step Back Lunge x 8 reps
Rest 90 sec
Fitness
A.
3 Sets
Split stance single arm Russian Kettlebell Swing right arm x 6 reps
Split stance single arm Kettlebell Snatch right arm x 5 reps
Split Stance single arm Kettlebell Push Press right arm x 4 reps
Rest 30 sec then complete the same sequence on the left arm
On the 2:30 min
B.
3 Sets
Front Squat x 7,5,3 @ tempo 33×1
Rest 30 sec
Single arm Dumbbell Thruster Right x 7 reps
Single arm Dumbbell Thruster Left x 7 reps
Bike Sprint x 18/15 cal
On the 4 min marks
C.
4 Sets
Row x 15 cal
Power Snatch x 8 reps 95/65
Double unders x 45 reps
Barbell Overhead Step Back Lunge x 8 reps 95/65
Rest 90 sec