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Warm Up:
2 rounds with light KB
10 around the worlds each direction- circle the KB around your body clockwise then counter clockwise
10 single arm KB swings each side
5 KB presses right side
25ft. waiter carry with KB each side
5 KB presses left side
15 goblet squats

2 Rounds
Hold a right side plank for :30
Hold a left side plank for :30
Rest :30
Choppers with KB used in warm up x 10 each side – take the weight from up high on one side and swing it down to the opposite side with legs in a squat stance. Then return the weight back across the body to the starting position.
Rest :30

For Time
1000m row
200m Farmer Carry 72/53 KB each hand
50 Sit ups
25 Ball slams 30/20
10 Strict pull ups


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