WODScreen

WARM UP

3 Sets
:30 Jumping Jacks
:30 Reverse Lunges
:30 Kettlebell Deadlifts
:30 Flutter Kicks

– into –

1-2 Rounds
10/10 Kettbell Side Bends
8/8 Single Leg Glute Bridges
:30 Side Plank, Right
:30 Side Plank, Left

WORKOUT

Workout Prep:

Kettlebell Swing
– 5 reps of Each Kettlebell Progression
—
V-Ups
– :15 Tuck + :15 Hollow Hold
– 7-10 Tuck-Ups
– 7-10 V-Ups
—
Practice Round
1 Round
– 8 Kettlebell Swings
– 8 V-Ups
– 12/10 Fan Bike / 100m Run

Intermediate / RX / Master RX

FOR TIME
5 Rounds
15 Kettlebell Swing @RX 32/24 INT 24/16
15 V-Ups
15/12 Calorie Fan Bike / 200m Run

(TC: 15min)

SUMO DEADLIFT

Warm Up Sets:

– 5 Sumo Stance Good Mornings (unweighted)
– 5 Sumo Stance Squats
– 5 Empty Barbell Below the Knee Sumo
Deadlifts
– 5 Empty Barbell Sumo Deadlifts
—
Ramp Up
– 8 Reps @ 40%
– 6 Reps @ 50%
– 4 Reps @ 60 %
– 3 Reps @ 65-75%
– 3 Reps @ 70-80%

—

Working Sets:
4 x 3 @ 70-80% or RPE 8/10

– Rest 1:30 Between Sets –

EXTRA

Russian Twists
3 x 30