WARMUP
## 1 Minute
Easy Bike
Active Samson
Single Arm Farmers Carry (30 Seconds Each Side)
## 40 Seconds
Moderate Bike
Inchworm to Push-up
Single Arm Front Rack Carry (20 Seconds Each Side)
## 30 Seconds
Faster Bike
Alternating Reverse Lunges
Single Arm Overhead Carry (15 Seconds Each Side)
*Performed with 1 Light Kettlebell*
# MOBILITY
## Couch Stretch: 90 Seconds Each Side
# TEACHING
## WALKING LUNGE
### Movement Prep
30 Seconds Alternating Reverse Lunges in Place
50’ Walking Lunge
### Movement Subs
20 Alternating Reverse Lunges
## RUSSIAN KETTLEBELL SWINGS
### Movement Prep
*With Lighter Kettlebell:*
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
Build to workout weight
WOD
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike
