WARM UP
Dynamic group warm-up
Partner shoulder opener dowel stretches
Canada Day – Partner Chipper
Complete for time with a partner with one person working at a time:4 x 150m Run (2 each as a relay)
50 x Strict Pull-up (either grip permitted)
50 x Russian Kettlebell swings (32/24kg)
50 x Strict press (95/65)
4 x 150m Run (2 each)
50 x Chest to bar Pull-ups
50 x Russian Kettlebell swings
50 x Push press (115/80)
4 x 150m Run (2 each as a relay)
50 x Pull-ups
50 x Russian Kettlebell swings
50 x Push Jerks (135/95)
————————
Scale barbell / Kettlebell weight as needed
Scale pull-up variations as needed
50 x Strict Pull-up (either grip permitted)
50 x Russian Kettlebell swings (32/24kg)
50 x Strict press (95/65)
4 x 150m Run (2 each)
50 x Chest to bar Pull-ups
50 x Russian Kettlebell swings
50 x Push press (115/80)
4 x 150m Run (2 each as a relay)
50 x Pull-ups
50 x Russian Kettlebell swings
50 x Push Jerks (135/95)
————————
Scale barbell / Kettlebell weight as needed
Scale pull-up variations as needed
