wodify-daily
Monday, Jan 6, 2020
WOD
5 Rounds for time of:

15 Kettlebell Swings, 70/53 *Russian
15 Burpees

Cash-Out
3 Sets – Single Arm Kettlebell Complex

6 Single Arm KB Cross Body RDL
6 Single Arm KB Clean
6 Single Arm KB Rack Reverse Lunge

rest 60sec between armsasad

+

50 V-ups

Warmup
Warm-Up.
One set of:
Band-Assisted Hip Flexor Stretch x 60 seconds per side
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111

Strength
Back Squat

4 X 5

*work up to a 5 rep max

– 1 heavy set of 5 reps, after using 4 sets to gradually increase to this heavy weight.

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