Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Skill: Russian KB basics – the hike, Double arm swings, Single arm swings, alternating swings (start light and work up)
…AND HS hold
Part 2 – Conditioning: “Mutt and Jeff” – Partner up!!!
Performance (with Fitness variation):
AMRAP 5 min of –
Partner A: KB Swing (24/16k for performance, scale as needed for fitness)
Partner B: Max Handstand hold
**One partner holds a handstand against the wall while the other partner accumulates as many swings as possible. When the handstand fails, partners switch
(For fitness athletes: Plate waiter hold, one plate on each hand, arms remain bent at about crown height)
-Rest 3 min-
AMRAP 5 min of –
Partner A: KB Sumo Hi-Pull (24/16k for performance, scale as needed for fitness)
Partner B: Max plank hold
**One Partner holds a plank while other accumulates max Hi-Pull
-Rest 3 Min-
AMRAP 5 min of –
Parter A: Goblet Squat (24/16k for performance, scale as needed for fitness)
Parter B: Max Hanging knee raise hold
**one Partner holds a hanging knee raise while other partner accumulates max goblet squats (fitness balance in boat pose)
