O4W 10/18 – It’s Complexicated

It’s Complexicated (20 min)

Complex: Kettlebell Swings and Broad Jump: 3 RNDS of 8 Heavy kettlebells swings + 5 broad jumps (for max distance)

Complex: Goblet Squats and Vertical Jump: 3 RNDS of 8 + 5 jumps (for max height)

Complex: Kettlebell Romanian Deadlifts and Hamstring Falls : 3 RNDS of 8 + 5 Falls

Complex: 2 KB Shoulder Press and Power Wall Balls: 3 RNDS of 8 + 5 throws (let the ball hit the ground / don’t attempt to catch it)

Complex: Push-Ups (hands gripping kettlebells) and Prone Kettlebell Rows: 3 RNDS Max+ 8

 

Finisher: 10 min Conditioner / 2 min per Round / Trying to get through all exercises and rest the remaining time, next round starts when 2 min are up just like a emom style workout / 5 Rounds

10 Slam Balls / 10 Burpees / 10 DU (20 Singles) / 10 Leg lifts  (8 reps)