Perform 50 Russian KB swings, then 3 rounds for quality:
20 Terminal Knee Extensions or T.K.E.’s
15 PVC shoulder dislocates
10 single arm band rows with rotation (hold 1 second)
10 protract/retract push-ups
Perform a 2 minute overhead medball hold OR an overhead mobilization of your choice.
Workout of the Day
4 rounds for time:
12 hang power snatches (115/83)
24 single arm overhead kettlebell walking lunges (53/35, 12 reps on each arm)
This workout is capped at 20 minutes.
Post your scores to.