Mid Week Chipper

Steven

Warm-up
2 Rounds
40s Work|10s Rest
-Toe Taps on top of KB
-Toes To KB
-Bottomโ€™s Up Waiterโ€™s Walk (Switch at :30 Mark)
-KB Single Leg Deadlift to Single Arm Press

-Then-

With KB
2 Rounds
10 SA Russian Swing Alternating Hands (each side)
10 Windmill
10 Halo in each direction
10 Goblet Squat with Press Out in the bottom

Accessory
2 Rounds
5 Arm-bar Each Side
Turkish Get-up
5 Each Side- Climb in Weight

Mobility
Lat Rolling
Pigeon Stretch

WOD
*100 Sit-Up Buy-in*
Then
20 Toes to Bar
30 Push-ups
40 WallBalls
50 Kettlebell Swings 2|1.5
40 Wall Balls
30 Push-ups
20 Toes to Bar

Level 2- 1.5|1,
Level 1- 1|0.75
ADV- Double Snatches 1|0.75, 75 GHDs

Extra Work
E3MOM 15
1. 5 Bench Press
2. 5 Weighted Pull-Up
3. Rest

Reps Decrease by 1 for both the Bench Press and the Pull-Up

Round 1 – 5 Reps
Round 2 – 4 Reps
etc.

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