7.10.18

WOD
Ground Control (AMRAP – Reps)
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings 24/16
Minute 3: Max Calorie Row
Minute 4: Rest

*Score is total calorie across the 4 rounds.

FIT

WOD WARM UP
## 1 Minute
Easy Row
Active Spidermans
Active Samson

## :45 Seconds
Moderate Row
Bodyweight Good Mornings
Push-up to Down Dog

## :30 Seconds
Fast Row
Slow Air Squats
Sit-ups

## PVC Pass Throughs – 1 Minute
## Couch Stretch – 1 Minute Each Side
## Kettlebell Ankle Stretch – :45 Seconds Each Side

### Movement Prep
Establish Hand Position
3 Push-ups
3 Frog Hops
3 Burpees

### Kettlebell Swing Movement Prep
*With Lighter Weight:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings
– – – – – – – – – – – – – – – – – – – –
*With Workout Weight:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings

### Row Movement Prep
10 Second Catch Position Hold
10 Second Finish Position Hold
30 Second Easy Row

## 1 Round
:20 Seconds Burpees
:10 Seconds Rest
:20 Seconds Kettlebell Swings
:10 Seconds Rest
:20 Seconds Row

CategoryWOD