Kettlebell

A. 10 EMOM

Min 1 Goblet KB lunges

Min 2 Dual KB push press

B. Tabata (4 min)

Russian KB swings

C. With a partner:

1500 m row (switch every minute)

With 1 person rows the other:

X2 of 1 rig length dual front rack KB walk + 5 squats, rest remainder of minute

Team

“Different Strokes” – teams of 3

One person at each station, rest together

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10 Meter Shuttle Runs

1:00 Rest

Working for three minutes in a row before resting for one. The score today is total repetitions. Teams can record their accumulated score following each round and add everything up following round five. The weight on the barbell should be something athletes are capable of completing 20+ repetitions unbroken when fresh. As always, if on the fence, lighter is better. Cones can be placed 10 Meters apart, with a rep being counted every time athletes make one point of contact beyond the cone.

(Comptrain 1.27.18)