Designed by Sarah Lurie, RKC
I used a 24 kg for this workout- but use a weight that is very challenging but safe
Warm Up with heavy TGU’s and Windmills (1 sets of 2 to 3 each side)
15 two handed swings
6 sets of 6 each side
Superset
Front Squat with a two step duck walk at the bottom
One legged deadlift
3 sets of 6 each side
One arm rows
One arm push ups (do push ups with one hand on the kb if you can’t perform one arm push ups)
5 sets of 20
Two handed swings
Cool Down