Designed by Mike Lucas, RKC

Warm Up – Turkish Get Ups 4 each side

Swing Chain (Light, Medium, Heavy) – Modify if necessary 10 X 10 X 10 and back 10 X 10 X 10
Seated Rows 2 KB 8 reps
Burpee to clean and press combo 2KB 6 Reps
Bosu Chest Press 2 KB 8 reps

X 3 rounds

Pushup to Renegade Row Combo 2 KB 5 to 8 reps (Depends on athlete’s ability)
Snatch to OH Squat Combo 5 reps L and R (Modification is 10 snatches left and right)
Clean & Lunge Combo 6 left and then 6 right
Split Jumps 10 – Bosu Snap Ups 10 – Bosu Burpees 10 (Modification is body weight squats)

X 3 rounds

If time- Ab work Multiple Drills

Stretch

Circuit is designed for reps. Enjoy!

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