Quick loop around the parking lot, and YHC’s standard Warm-o-Rama (Windmill, Imperial Walkers, Weed Pickers, Sun Gods, Michael Phelps, SSH)

KB Complex (5 rounds, 60 secs on / 30 sec off)

1 rep of each to complete 1 ‘rep’ of the complex, AMRAP for 60 secs

• KB Swing
• 2 handed Clean
• Reverse Lunge (each leg)
• Overhead Press

300 – perform 5 rounds, take a lap of the parking lot between rounds

• 5 1 arm KB Press (each side)
• 10 1 arm KB Swing (each side)
• 10 KB Goblet Split Squat (each side)
• 10 Burpees

We needed a good finisher, so we headed behind the school to the swings

1-7-1 Pyramid

• Swerkins – put your feet in the swing, perform a decline merkin, then pull knees into your chest
• Inverted Rows – hang underneath the swing and perform a row