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Strength/Midline:

4 Sets of KB Complex

2 KB Turkish Get-Up

4 KB Single Arm Front Rack Squat

6 KB Single Arm Push Press

*complete one side without putting KB down, then complete other side.

*try to increase weight each set if you can

 

WOD:

EMOM 16

Min1: 20 sec Bike Sprint (don’t hold back)

Min2: 8-10 Strict T2B or T2Rings

Min3: 30 sec Double KB Front Rack Hold (choice)

Min4: Rest/Walk or Easy Bike