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Whit on the cleans of “KB Gone Bad”

10 Min Med Ball Toss (1 min x 2 rounds)


30 Min Ascending Ladder for Quality Reps (1,2,3,4 etc till 30mins)

Pick 1 exercise from each bullet point that is challenging to you

  • Ring Rows>DH Pull-ups >Tuck Pull-ups > L Pullups
  • Push-ups > Ring Dips
  • 20 in Step ups >Med Ball Step ups > Sandbag Step-ups (per side)
  • Sandbag/KB Keg Lift (per side)

* After every Odd Round (1,3,5, etc) do 1 of the following CV efforts

  • 300m Ski
  • 300m Row
  • 3 Laps Gimme Gimme

Alternate each time.

Yoga Flow with Coach

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