SUNDAY 9.8.2019

STAMINA SUNDAY 9.8.2019

Warm-up

KB Warm Up

10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L

METCON-BURN

4 Rounds of:

Right Hand KB Swing 0:45
rest 0:15

KB Cleans RT 0:45
rest 0:15

Left Hand KB Swing 0:45
rest 0:15

KB Cleans LF 0:45
rest 0:15

THEN REST 1 MINUTE

5 Minute AMRAP of:

5 Pull Ups
10 Dips
20 Lunges

REST 1 MINUTE

4 Rounds of:

Right Hand KB Swing 0:20
rest 0:10

Left Hand KB Swing 0:20
rest 0:15

KB Clean RT 0:20
rest 0:10

KB Clean LF 0:20
rest 0:10

REST 1 MINUTE

Pull Ups 0:60
Dips 0:60
Lunges 0:60

REST 1 MINUTE

Right Hand KB Swing 0:60
KB Clean RT 0:60
Left Hand KB Swing 0:60
KB Clean LF 0:60