1) Every Minute On the minute for 10
rounds
Even Minutes
:4 Deadlift @65%
Odd Minutes:
4 KB Sots Press each arm
(Heavy as possible without
breaking form)

2) For 7 Minutes complete as many
reps as possible of the following
adding 1 rep each round of:
1 KB Swing (24/16kg)
1 Box Jump(24/20”)
2 KBS
2 BJ
3 KBS
3 BJS
4 KBS
ETC…..

RX+
KBS- (32/24KG)
BJ –(30”/24”)

Optional Core Workout
20 x Spiderman Planks
15 x Hollow Rocks
10 x Rollouts
5 x Strict Toes To Bar
10 x Rollouts
15 x Hollow Rocks
20 x Spiderman Planks