WARMUP
## 30 Seconds
Easy Bike
Active Samson
Squats to Medicine Ball
Kettlebell Romanian Deadlifts
Moderate Bike
Active Spidermans
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings
***Rotate Through 4 Stations:***
1. Bike
2. Stretch
3. Medicine Ball (Workout Weight)
4. Kettlebell (Light Weight)
# MOBILITY
## Child’s Pose on Ball: 30 Seconds
## Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
# TEACHING
## WALLBALLS
### Movement Prep
10 Second Bottom Positon Hold
5 Pausing Front Squats (3 Seconds in Bottom)
5 Thrusters
5 Wallballs
## KETTLEBELL SWINGS
### Movement Prep
*With Lighter Kettlebell:*
10 Second Overhead Hold
5 Russian Swings
10 Kettlebell Swings
*With Workout Weight:*
5 Kettlebell Swings
# PRACTICE ROUND
## 1 Round
*Each Partner:*
3 Wallballs
3 Kettlebell Swings
3 Caloirie Assault Bike
WOD
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
…
Climb By 3’s Each Round
*Athletes Switch After Completing Full Rounds
