Kettlebell: A. 20 min AMRAP

Complete rounds of 4, 8, 12, 16, 12, 8, 4, 8, 12, 16 for as any total reps in 20 mins


Goblet Squat

Left arm push press

Right arm push press
B. 4 sets:

KB Russian Twist X 30 reps, rest 30s

SIngle arm KB over head Carry X rig length on both arms, rest 30s
Team Workout 

A. Deadlift – build to a heavy Single
B. In partners Alternate full rounds for time (one work, one rest), both will complete 30, 20 and 10 reps of each:

Deadlift @ 55-60% of todays’s heavy single


Bar facing burpees