BLAST FROM THE PAST

SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.  

NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE

PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.

 ASK YOUR COACH FOR MORE MODIFICATIONS. 

Warm up 

10 Banded face pulls

2x walking banded hip openers

10 ps banded clams in side planks 

500 m row and max effort skip 

 

Weak skill 10 -15 minutes

AMRAP in 3 minutes

5 Rounds x AMRAP 3:
10 side to side Kettlebell Swings (53/35) MW
20 Double Unders/ 50 Single unders, 25 right and 25 left foot 
10ps  Kettlebell Reverse Lunges (53/35) Kb in a shoulder carry position
20 Double Unders/ 50 Single unders, 25 right and 25 left foot 

Rest 1 Minute Between Round