Prep
2 Sets
Row x 60 sec damper #1
Split stance Russian Kettlebell Swing x 5 reps right side
Goblet Split Squat x 5 reps right side
Goblet Split stance Goodmorning x 5 reps right side
Split stance Russian Kettlebell Swing x 5 reps left side
Goblet Split Squat x 5 reps left side
Goblet Split stance Goodmorning x 5 reps left side
Essentials
A.
3 Sets
Farmers Carry x 200 ft
Rest 30 sec
Oblique Tuck Ups x 5-8 per side
On the 3 min mark
B.
8 sets
Hang squat clean from above the knee
Hang squat clean from below the knee
Front Squat
On the 75 sec mark
C.
For Quality
1-2-3-4-3-2-1
Right arm Turkish Get up
*After every set of the right arm perform 40 Single Unders
1-2-3-4-3-2-1
Left Arm Turkish Get Up
*After Every set of the left arm perform 7 hard pulls on the rower damper 8-10.
Fitness
A.
3 Sets
Farmers Carry x 200 ft
Rest 30 sec
Oblique Tuck Ups x 5-8 per side
On the 3 min mark
B.
8 sets
Hang squat clean from above the knee
Hang squat clean from below the knee
Squat clean from the ground
65-75%
On the 75 sec mark
C.
For Quality
1-2-3-4-3-2-1
Right arm Turkish Get up
*After every set of the right arm perform 25 Double Unders
1-2-3-4-3-2-1
Left Arm Turkish Get Up
*After Every set of the left arm perform 7 hard pulls on the rower damper 8-10.