WARM-UP

Banded Shoulders + Glutes

-into- 3 sets:

• 5 Down Dog to Seal
• 5 Russian Kettlebell Swings
• 5 Goblet Squats
• 10 Box Step Ups (low)

WORKOUT PREP

2 sets:

• 2 Goblet Squats
• 2 Kettlebell Swings
• 2 Step Ups
• 2 Box Jumps
• *Build in weight and height

“YU-GI-OH”

FIRE

2 rounds for time (15min cap):

• 30 Kettlebell Goblet Squats (24/16)
• 30 Step Ups (24/20)
• 30 Kettlebell Swings (24/16)
• 30 Box Jumps (24/20) (OR Step Ups holding KB)
• ** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.

WATER

• (20/16) box
• 16/12kg

EARTH

• Own weight
• Russian Kettlebell Swings

SKILLS AND DRILLS

Goal Workout:

• Complete 20 single-double reps, unbroken
• OR 20 x Single-double-crossover