Designed by Mike Lucas, RKC

Warm Up-Turkish Get Ups (Veterans) Windmills for New students (Subject to change)

Technique (Sumo Deadlift) Spend 5 minutes discussing and practicing.

Sumo Deadlift (2  heavy kb’s for veterans) 1 for new clients

Swings

Military Press Right Arm (Veterans will do kneeling presses)

Military Press Left Arm (Veterans will do kneeling presses)

Renegade Lunge

Right Arm Row (Single Leg Deadlift  left with right arm row combo for veterans)

Left Arm Row (Single Leg Deadlift right with with left arm row combo for veterans)

Right Arm Swings (Veterans will do swing-high pull-snatch combo)

Left Arm Swings (Veterans will do swing high pull-snatch combo)

Stretch

Circuit is for time. 30 seconds on 20 to 30 seconds rest for 3 rounds.