Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
50 partner pullovers
Workout Warmup:
partner row, 20 sec of work 10 sec to switch with partner for 1500 m.
Workout and Endurance:
Tabata KB: 20 seconds of work, 10 seconds of rest for 8 intervals. One minute of rest between movements.
Your score is the lowest rep count for each movement.
Push press, single KB 20kg/12 kg
Swings (American)
Sit ups, KB on chest
Goblet squats
Lift and Skill:
Make up a lift and skill you missed this week