WARM-UP
AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
10 PVC Pass Thru
:20 Hollow Hold
Into…
AMRAP x 6 MINUTES
10 KB Sumo Deadlift*
10 Up-Downs
10 Push-Ups
*After 3:00, move to Russian KBS
HERO WORKOUT
“HANSEN”
5 ROUNDS FOR TIME
30 Kettlebell Swings (70/53)|(53/35)*
30 Burpees
30 Sit-Ups
*Russian Swing Optional
(Score is Time)
Goal – Try to keep the KB Swings to 1-2 sets, and remember the Burpees do not need to be fast they just need to be at a steady pace.