Friday!!

5 rounds at each station, 20 seconds of work/20 seconds of rest between each exercise.

1 arm kb swing or snatch (R) 20 sec.
rest 20 seconds
1arm kb swing or snatch (L) 20 sec.
rest 20 seconds

We’ll use this same format for the remainder of each of these stations for 5 rounds.

Kb thrusters
Ring rows

sit ups

Sand bag clean/squat
Push up

Kb high pull or snatch pull
Slam ball