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For Whom the Kettlebell Tolls

Warm-up: 5 minutes Row/ Run/or AD + Mobility 15 minutes 5 sets 5 Bench Press 8 Dbl Bicep Curls 1  Lap of Banded Sprint 1 Banded Lateral Walk (1 length of the room per side) Conditioning: Cash in: 2k row 5 rds 15 Kb Swing (70/44) 10 HSPU 1 lap Kb Goblet lunge

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Mission Thrusters

Warm-up: 3 rds 10 Kb Swing 10 Goblet Squat 10 Banded X Walks 10 Band Good Mornings + Mobility Strength: Every 2 minutes for 12 minutes Power Clean Hang Clean Front Squat Jerk Conditioning: 10 min Amrap 10 Thruster 10 Box Over 10 Pull-up

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All about the Cash… In

Warm-up: 3 rds 10 Cal Row 10 Sit-up 10 Goblet Squat 10 Kb Swing + Mobility Strength: 20 minutes 5 sets 3 Back Squat @85% 5 weighted or Strict Ring Dips Conditioning: 15 minutes Cash in: 70 Burpees Amrap with remaining time 10 hang squat clean 10 TTB 30 sec Assault bike

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