With a Partner:
*one partner works while other holds KB

Set 1
100m Jog + 5 Up-Downs
KB Hold at Side

Set 2
100m Jog + 5 Up-Downs
KB Hold at Chest

Set 3
100m Jog + 5 Up-Downs
KB Hold Overhead

Set 4
10 Up-Downs
KB Goblet Squat Hold

Set 1
• Focus on driving the heels down and standing up fast on the KB
swings.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank

Set 2
• Focus on pulling the chest up away from the KB as the athlete is
swinging it. The chest should never follow the KB.
• Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank

Set 3
• Focus on being aggressive with the hips on each swing.
• Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Up-Downs to Plate

AMRAP 5
5 KB Swings Single-Arm Swings
(53/35#)
10 Up-Downs to Plate
- Rest 3:00

AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
- Rest 3:00

AMRAP 3
Max Distance Single-KB Carry
*1 rep is 25ft*

Intermediate: 35/26#
Beginner: 26/20#

3 Sets
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

10 sets:
5 Unbroken Toes-to-Bar + 2 Bar
Muscle-ups
- Rest 1:00 between sets