MVMT PREP
LAX TFL & Glute Med
Side lying T-spine Opener X4/
SL Dynamic Tactical Frog
Scorpion reach X 4/
Beast Reach X 4
Frog jumps X 8
Scap PU X 10
Push Up X 5
10mins

SKILL - SUMO
BW or LIGHT KB Cossack SQ X 10/

focus is to remain as Up right as possible, while maintaining trunk stability, shoulder stability and IAP X 10 reps
4 mins

STRENGTH 1
BB SUMO SQ - 6, 8, 10, 10 SET 10 RM
Sumo DEADSTOP ALT DBL KB row - 6/, 8/, 10/, 10/ SET 10 RM
Paloff Press 4 X 8/

3:30 X 4

17 mins

FIVE BY FIVE

3 circuits.
You will need : 1 HVY KB (swings, GOB SQ, DL) 2 LIGHT KB (dbl KB swing, SA snatch/clean/high pull)
5 X 40s ON : 20s "OFF"
OFF is either Halo with KB or Around The World with KB
* don't drop that "ball!"

Circuit 1 - STRENGTH (5mins)
A) GOB SQ
B) KB Rev Tactical Lunge
C) KB OH press
D) SL DL L
E) SL DL R

1 min off

Circuit 2 - SKILL (5mins)
A) SA swing R
B) SA swing L
C) SA snatch R (pregress to high pull)
D) SA snatch L (pregress to high pull)
E) ALT SA swing/snatch/clean

1 min off

Circuit 3 - Endurance (5mins)
A) HVY Single KB Swing
B) DBL KB swing
c) HVY Single KB Swing
D) DBL KB Swing
E) HVY Single KB Swing

19mins (1 min BUFFER)