A: dynamic effort lower

  • tabata russian kb swing

8 cycles (20:10) #53/35

  • box squat

OTM10 x3 70% of 1RM squat



KB Snatch #53/35

perform 10:00 max reps kb snatch.

*For a true test as in kettle bell sport only switch arms once during test and only rest with kettle bell in the top/overhead position.


C: Sled work w/ mobility

20:00 of intermixed 100m sled drags & 2:00 mobility drills