Lets get right after some interval work today guys, basic movements today so we should get in and start quick. Record your slowest time, aiming to go unbroken on KBS and Wall Ball shots.

For accessory work, experiment and work with a coach to find the right loading for these movements. This is accessory work designed to help with our pulling and core strength – make it count!!

4 Intervals Each for Time

Row 250/200
10 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)

rest as needed between each

Accessory Work

EMOM x 8

A. 20 Russian Twists (weighted or unweighted)
B. 8 Bent Over Rows (DB or BB)