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Tuesday

Baseline

2x

1/1 Arm bar

5/5 Halos

5 Prying GSQ

3x

2/2 TGU

Practice

You go, I go

Moving target complex (Double KB)

*Choose a pair of kettlebells you can strictly press 6-8 times.

1 clean + 2 presses + 1 squat

1 clean + 3 presses + 1 squat

1 clean + 5 presses + 1 squat

1 clean + 1 press + 2 squats

1 clean + 1 press + 3 squats

1 clean + 1 press + 5 squats

2 cleans + 1 press + 1 squat

3 cleans + 1 press + 1 squat

5 cleans + 1 press + 1 squat

Rest 10 mins, then repeat

During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc.  But you must keep your HR in the blue zone or below- trying to earn points during the rest isn’t allowed!

 

Then, 

30-20-30-20 KB Swings

Durability

Rolling and alligator breathing

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