Kettlebell: A. 3 sets:
2 KB windmills x2 per side (increase load)
B. Every 6 mins x 4 sets
100m Farmers Carry
10 Dual KB goblet squats
10 Dual KB S2OH
15 cal Assault
Team Workout
A. EMOM X 8 min
Strict Press X 1 (build to today’s heavy single – start at 60%)
B. Teams of 2:
Hero “Luke”
(Partition reps as needed) (200m runs for intermediate)
For time:
Run 400m
15 clean and jerk
Run 400m
30 T2B
Run 400m
45 wall ball
Run 400m
45 KB swings
Run 400m
15 walking lunges
400m run