Warm-up
15/12 Calorie Bike
10 Alternating KB Russian Swings
10 Turkish Sit Up*
12/9 Calorie Bike
10 KB High Pull From Hang Each Side
10 Windmill*
9/6 Calorie Bike
10 Kettlebell Swings
10 Seated Strict Press*
*total reps, split between arms
Schwinn Cals = 22|18-18|14-14|9
Mobility
Pigeon Stretch
Quad Stretch
Skill
Kettlebell Clean and Jerk
Kettlebell Snatch
WOD
60|45 Cal Bike*
60 Kettlebell Swings 1.5|1
50|35 Cal Bike
40 KB SA Hang Clean and Jerks
40|30 Calorie Bike
20 KB SA Hang Snatches
Level 2 – 1.25|0.75
Level 1 – 0.75|0.5, 50|35 Cal, 40|30 Cal, 30|20 Cal
*Schwinn Bike – 90|68, 75|52, 60|45
Extra Work
4 Rounds of
10 Bodyweight Back Squat
15 HSPUs
20 GHD Sit Ups
ADV – Strict