WARM-UP
Banded shoulders
-into- EMOM 9mins:
- Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
- Minute 2: 10/8 Calorie Row (build in pace)
- Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
STRENGTH
Build up to 2 rep Shoulder Press in 10 mins
WORKOUT PREP
2 sets:
- 1 Wall Walk
- 4 Kettlebell Swings (build in weight)
- 5/4 Calorie Row (build in pace)
FIRE
For time 25-20-15-10-5 (16min cap):
- Wall Walks (÷5)
- American Kettlebell Swings (32/24)
- Calorie Row (ladies 20-16-12-8-4)
WATER
EARTH
- Partial Wall Walks
- Russian Kettlebell Swings