Training 6-22-2016

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

1 x Double Kettlebell Swing + 2 x Double Kettlebell Snatch

2. 3 Rounds of the following

8-12 x Band resistance or Weighted pushups
3 x 15′ Foot Weighted hoist

*Rest No More then 30-45 seconds after your Hoists
*The weighted hoist is completed by tossing a rope over a bar, branch, rafter, etc. Pretty find something to toss a rope attached to a weight to and raise and lower it. These are to be heavy efforts, if you have no access and have climbing rope you may sub rope climbs


5 Rounds

100 Foot Front Load Carry
10 Front Load Front Squats

*You can carry whatever you like for your front load. Choose something challenging but manageable to keep this fast

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)