Warm up Workout
3 min cardio machine
then
2 rounds
30 sec on / 10 sec off
One arm swing (R/L)
Single arm KB OH HOLD (R/L)
Single leg RDL (R/L)
Reverse Lunges (R/L)
(use light weight)
Skill / Prep
KB Windmill 5 min (warm up with light/moderate weight 5+5 reps twice)
KB Snatches 5 min (warm up with light/moderate weight 5+5 reps twice)
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