Fitness
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3

B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 15 minute AMRAP:
20 Bike calories
20 DB front squats, tough
20 DB Push Jerks, tough
20 Kipping knees-to-elbows

Performance
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3

B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 15 minute AMRAP:
20 Row calories
20 Front squats (115/75)
20 Push Jerks (115/75)
20 Toes-to-bar