Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility
“Icy-Rhea”
Complete the following for time
30 x KB American Swings (24/16kg)
Then…
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
Then…
30 x KB Swings (24/16kg)
Post scores to comments.
Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)
Icey-rhea 9:42 (20Kg)
“Icey-Rhea”: 6:40 RX I (KB snatches)
“Skill Development”: 5 Rounds (80#, no abmat)
“Icey-Rhea”: 8:42 (75#/24Kg)
Good work out today Samy!
8:43 RX