WARM UP
1 Round KB Warm up
Dynamic Stretch
STRENGTH
Deadlift
10 empty bar or light weight
(8)2, (6)2, (3)2
Reverse Hyper
(10) 3
WOD
Death by KB Swing
On 3, 2, 1 GO… Complete 1 KB Swing,
EMOM add 1 KB Swing 45/35 (RX+55/45)
Continue until you can no longer complete the required number of KB Swings in the time allowed.
When you go out, you must complete 4 burpees EMOM until everyone is finished.
Your score is the last minute that you fully completed the required reps.
ICING
Foam roll
Reverse Nordic 20 reps