Warm Up 70 (No Measure)
2 RNFT:
8 KB Goblet Lunge
8 KB Sling Shot (/side)
8 KB Swing
8 KB High Pull
4 KB Press (/side)
+
3 RNFT:
30 sec KB Goblet Squat Pose
30 sec Crab Pose
Pull-ups (EMOM 10×4)
Strict Pull Ups
Metcon (4 Rounds for reps)
Tabata:
Kettlebell Swings (53/35)
Row
Sit-Ups
Shuttle Sprints
*Score is lowest rep in any one round for each movement.
*Shuttle sprints are 10m apart and a rep is each 10 m length.