Warm Up:
1 round:
20 jumping jacks
10 KB deadlifts
20 jumping jacks
10 KB goblet squats
20 jumping jacks
5 single-arm KB shoulder presses/arm
20 jumping jacks
5 KB windmills/arm
20 jumping jacks
Specific Warm-Up:
1 round:
6 Russian KB swings
4 box jump-overs
– Use workout KB load and box height.
WOD:
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
Intended Stimulus: 6-10 Minutes
Intermediate:
3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)
Beginner:
3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)
Home Workout:
3 rounds for time:
20 right-arm DB Russian swings (35/50 lb)
20 left-arm DB Russian swings
40 lateral jumps over the DB
Movement scaling options:
Russian KB swing: Load, KB sumo deadlift
Box jump over: Height, step-over
Post-Workout Skill Work:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.