Catch Ya On The Flip Side


Outdoors Primarily

Warm Up
Grab a lighter and heavier KB
2 Rounds
:40 Work/:10 Rest
-Burpee Over The KB
-Suitcase Deadlift Right Side (moderate to heavy KB)
-Waiter’s Walk Around Box Right Side (light to Moderate KB)
-Suitcase Deadlift Left Side
-Waiter’s Walk Around Box Left Side

Kettlebell Clean and Jerk

Shoulder and Lat Rolling

3 Reps

30 Burpee Over the Rower
40 Kettlebell SA Hang Clean and Jerks 53|35
50/40 Calorie Row

Rest 3 minutes

Complete in Reverse Order

Level 2 – 44|26
Level 1 – 35|18, 40/30 Calorie Row
ADV – 20 Double KB Hang Snatch and 20 Double KB Clean & Jerks

Extra Work
150’ KB lunge 1.5’s|1’s
150’ HS Walk

Rest 1:1

100’ KB Lunge
100’ HS Walk

Rest 1:1

50’ KB Lunge
50’ HS Walk

ADV – Start with a 200’ lunge and 200’ HS Walk