Warm up: 4 minutes jump rope + coach led BW drills and mobility for shoulders, hips and ankles
Skill: 1-Arm Kettlebell swings and 1-Arm Kettlebell snatches
Pistol progressions
Kipping pull ups
*There will be beginner, intermediate and advanced drills for each skill.
*Performed as a triplet
WOD: “Tabata This”
-DU’s
-KBS
-Sprints
-Sit ups
*Each drill will be (2) minutes; work for 20 seconds, rest for 10 seconds
Post: 10 minute Foam roll
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