DYNAMIC WARM-UP
2 sets:
:30 jumping jacks
:30 unweighted good mornings
1:00 shoulder tap (x2) + push-ups

SKILL WARM-UP
2 sets:
2 Samson stretches w/ a :10 hold on each
10 RDLs
5-8 left-arm windmills
5-8 right-arm windmills
– Use a light DB or KB for the RDLs and windmills.

KB SWING REVIEW

BURPEE REVIEW

MINI ROUNDS
2 sets:
3 burpees over kettlebell
5 KB swings to shoulder height
– Move at a steady pace and focus on mechanics and precision.

2 sets:
5 burpees over kettlebell
5 KB swings to shoulder height
– Move with max-effort speed and intensity.

RX

5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)

INTERMEDIATE

5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)

BEGINNER

5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)

On a 5:00 clock:
Max Turkish get-ups

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves