General Warm-Up
Three sets of:
10 PVC Pipe Pass Throughs
3 Turkish Get Ups (each arm – light kettlebell)
Followed by…
Three rounds of:
15 Bent-Over Banded Rows
50 Foot Bottoms Up Kettlebell Carry (each arm)
A.
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 8-10 Single Arm Presses + 50 Foot Single Arm Overhead Carry (right)
Station 2: 8-10 Single Arm Presses + 50 Foot Single Arm Overhead Carry (left)
Station 3: 8-12 Tempo Ring Rows @ 11X1
Station 4: 30-40 Second Pallof Hold (right)
Station 5: 30-40 Second Pallof Hold (left)
B.
Complete as many rounds and reps as possible in 10 minutes of:
9 Kettlebell Box Step-Overs (20″)
12 Russian Kettlebell Swings
15 V-Ups or Sit-Ups