WARM UP:
400 M. Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Split Jerk Presses
5 Hang Split Cleans
Then:
Mobility
 
 
WIN
SKILL:
3 Set
10 Banded Lat Pull Down
10 Face Pulls
8e Lateral Single Leg Box Jump (Start w/ a plate)
*Work on landing properly in the middle of your foot with your butt back.
LIFT:
Split Jerk
4 x 3
*Build
**Work on Back Foot / Bar Back Technique
WOD:
“TABATA KB”
8 Rounds (20 Sec. On, 10 Sec. Off of each movement)
– KB S2O (53/35) (44/26)  
– KBS
– AB-Mat Sit Ups
– KB SDHP
*Rest 1 Min. between tabata movements
**Add together your lowest scores for a combined total.
 
 
FIT
SKILL:
3 Set
10 Banded Lat Pull Down
10 Face Pulls
M.E. Banded Tricep Ext.
LIFT:
Strict Press
5 x 3
*Build heavier then previous weeks
WOD:
“TABATA KB”
8 Rounds (20 Sec. On, 10 Sec. Off of each movement)
– KB S2O (53/35) (44/26)  
– KBS
– AB-Mat Sit Ups
– KB SDHP
*Rest 1 Min. between tabata movements
**Add together your lowest scores for a combined total.
 
 
AT HOME
SKILL:
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Rows
LIFT:
Tempo Weighted Push Ups
4 x 10
*Pause for 3 Sec. at the top and bottom.
WOD:
“TABATA KB”
8 Rounds (20 Sec. On, 10 Sec. Off of each movement)
– KB/DB S2O (53/35) (44/26)  
– KB/DB Swing
– Sit Ups
– KB/DB SDHP
*Rest 1 Min. between tabata movements
**Add together your lowest scores for a combined total.
***If you have a BB or Weighted Backpack complete: (Hang Clean, G2O, Sit Up & SDHP)
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