KB DRILLS & AMRAP

1. Warm Up

• Foam Roll & T Ball

2. Strength

• Box Squats, 3 RM

3. Stamina (3-5 rounds)

• KB Low Windmill, 5 reps R & L
• KB High Windmill, 5 reps R & L
• KB Figure 8, 10 reps R & L
• KB Swing, 10 reps R & L
• KB High Pull, 10 reps R & L
• KB Snatch, 10 reps R & L
• KB Clean & Press, 10 reps R & L

4. Work Capacity - AMRAP 15 min

• Supine Ring Pullups, 10 reps
• True Pushups, 10 reps

5. Durability

• Flutter Kicks, 200 reps/side