[1.] Warm Up [kb complex]

Perform 2 rounds of:

[20] Around the Body Pass [10 per direction]

[20] Russian Swings

[20] 1 Arm Swing Cleans [10 per side]

[20] Lunge Pass Through to Holds [10 per side]

[20] 1 Arm Presses [10 per side]

[20] Sumo Deadlift High Pulls

*Perform both rounds without setting the kettlebell down, use a light to moderated load.

[2.] Work Capacity [time]

“Caution Tape”

Perform for time:

[96] Double Horizontal Rows [2x20kg/2x12kg]

[96] Double Floor Press [2x20kg/2x12kg]

[96] Sumo Squat Jumps [20kg/12kg]

[96] Goblet Overhead Lunges [20kg/12kg]

*There is a 25 minute time limit on this workout, if you are unable to complete it in that time record the total number of reps completed.

-Scale loads/reps and modify movements if required. Record loads and time.

[3.] Finisher [couplet]

Perform 3 rounds of:

[16] GHD Back Extensions or Good Mornings

[20] KB Pulse Ups

-Modify movements if required.  

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Anne and Di squatting some serious weight!!!