Saturday 20201226

Announcement

Happy Birthday Brandon Becker!!!

Warm-up – Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)

2 SETS
:30 Bootstrappers
:30 Groiners

2 SETS
:30 Mountain Climbers
:30 Push-Ups to Pike

2 SETS
:30 Hollow Body
:30 Air Squats

2 SETS
:30 Pike Hold
:30 Russian KB Swings

2 SETS
:30 KB Upright Rows
:30 Slow Goblet Squats

Extended Warm-up – Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 HS Walk or HS Hold Play / Practice
Min 2 – :40 Hollow Rock or Hollow Hang

(No Measure)

Workout – “KETTLEBELL ROCK” (Time)

4 ROUNDS FOR TIME

12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)|(35/26)

(Score is Time)

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