WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hips, hamstrings, overhead)
Review KB movements with single KB each, then get in to teams of 3 and practice the full KB complex while getting some warm-up row sets in.
EASTER EGG EXTERMINATOR
In teams of 3 complete AMRAP in 30 mins:
Partner 1: Row for Calories
Partner 2: Completes KB complex:
12 Double KB sumo deadlifts
8 Double KB cleans
12 Alternating KB Push press (6/arm)
8 KB facing Burpees
Partner 3: rest
Every time Partner 2 completes their set, the team rotates in order.
Team “AMRAP” score: Rounds = (# of full rounds of the KB complex completed) + Reps = # of Cals Rowed
Cool down, roll out, stretch, mobilize