Monday
Prep
5 pushup to down dog
5/5 halos
10/10 bent over rows
10 good mornings
Strength
1-2-3-4-1-2-3-4 Double Push Press
1-2-3-4-1-2-3-4 One Arm MP
1-2-3-4-1-2-3-4 Pull Ups
10s-20s-30s-45s Farmer Carry
Conditioning
5 min snatch test
Perform as many (GOOD!) snatches as possible in 5 mins. Stop if you reach 100.
Choose an appropriate weight for you, but keep in mind that the classic Russian kettlebell conditioning test requires the following weights to be used:
men 221+ pounds: 28kg
men up to 220: 24kg
masters men (50-64 years old): 20kg
women up to 130 pounds: 12kg
women 131+ pounds: 16kg
masters women (50-62 years old): 12kg
If you hit 100 reps with the required weight, write your name on the board!
Durability
Roll, stretch and box breathing