Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
5 minutes of Get-Ups
Windmill x 3 each side
Tabata Protocol KB work (20 seconds work/10 seconds rest x 8 sets = 4 minutes)
First tabata combo
R military press – R front squat – L military press – L front squat – repeat the sequence twice
Second tabata combo
R KB Row – R Single leg Deadlift – L KB Row – L Single leg deadlift – repeat sequence twice
Third Tabata combo
Renegade Lunge – Push-ups – repeat sequence four times
Fourth Tabata combo
2 arm Swing- R snatch – 2 arm swing – L snatch – repeat sequence twice
Stretch