How’s Your Russian?

ROM Drills, then warm-up with

12,11,10,9…down to 1 reps of:

Double-unders

Russian swings (62# KB)

Goblet squats (62# KB)

Strength: Shoulder press 10-12 reps, 6-8, 3-5, then a burn-out set.  Superset with flutter kicks (25, 25, 25, 50 each side)

MetCon: 15-12-9-6-3 reps of

Handstand push-ups

Sandbag box step-ups (70#, 24″ box)

Knees-to-elbows

-DR 7:40