200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Alt. Arm KB Swing
:45 Goblet Squat Hold
8 Single Leg KB Deadlift (4R/4L)
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run/Row
3 Supersets
A. 5 Back Squat across (add 5lbs to last time – 10/1)
B. 12 KB Box Step Ups (6 ea leg) to 24″/20″ AHAP w/ KB’s by your side
C. 5 RFT:
20 Slam Balls (20/14)
20 Russian Twists (20/14)
20 Wall Balls (20/14)
20 Alt. Med Ball Overhead Lunges (20/14)