Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters
Then…
A.
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on August 30)
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Kettlebell Swings
warm-up completed
A.
TGU @ 24kg
Bulgarian Goat Bag swings @ 24kg
100ft bottom up Kb carry at 14 kg
B.
5 rounds to 23 reps