Kemp Open 2016

Kemp Open 2016

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: pigeon and superman – 90s each

Health
A. Four Sets:
Windmill x 5 each, Rest 2min

B. Every 4min x 6 rounds, complete:
15 Russian (heavy) KBS
100m Sled Drag (95/65)
This work should be done under 2 min to give your self rest.

Open 2016 What team will YOU be on?

Open 2016
What team will YOU be on?

Classic:
A. Four Sets:
Windmill x 5 each, Rest 2min

B. Every 4min x 6 rounds, complete:
15 Russian (heavy) KBS
100m Sled Drag (135/95)
This work should be done under 2 min to give your self rest.

C. Mobility = Foam Roll