Saturday 18th February 2023

S&& Warmup

3 Rounds of:

Halo x 5

Praying Goblet Squat x 5

Hip Bridge x 5

Mobilty

90 x 90 x 10 each side for 5 sec

Lunge stretch with KB x 10 each side for 5 sec

Practice

The Getup

Timeless Roll a Die S&S
Get 3 Kettlebell, Light, Medium and Heavy
(make sure you can swing or perform a save getup with)
Die show 1-2: Light | 3-4: Medium | 5-6: Heavy
(if die show same number as set before, roll again)

10 Rounds of:

SH Swings x 10

Alternate side every 10 swings

10 Rounds of:

Getup x 10

Alternate side every rep

Scaled: DBH Swing
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