Tuesday HIIT WOD – Man KB’s Are Too Complex

29 Dec

A) Warm Up

Grab KB's/Barbells to be used

10 x Squats

10 x Plank Walk Outs

10 x SLDL each side

B) Strength Complex

12 Minutes

Complete entire set without dropping bar. If you complete then increase the weight, if you do not complete stick or decrease the weight.

5 x Front Squat

5 x Thrusters

5 x RDL

5 x Push Press/Jerk

5 x High Hang Power Clean or Upright Row

C) KB Accessory Complex

Choose a KB and work through these exercises for 10 Minutes

KB Goblet Squat x 15

KB Swings x 15

KB 1-Arm Clean + Press or Push Press x 15

KB 1-Arm Snatch or 1-Arm Swings x 15 

D) Core

3 Mins KB single arm slow 100m walk with KB in Farmer Carry (HAP- switch every 30 secs)

3 Mins Around the World Plank (staying in plank position perform a complete circle, then reverse)

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