IRON DISCIPLINE

Warmup: 30sec intervals

1 Hand Swing- R

Fig8 Hold

1 Hand Swing- L

Rd Body Hold

2 Hand Swing

Alt Clean-Squat-Press

Swing Snatch- R

KB Burpee

Alt Clean-Squat- Press

Swing Snatch- L

KB Burpee

Power/Endurance: Dbl KB Traveller- x10reps/25m (x2)

Side Snatch-Squat 

Travel 25m

Dbl KB Burpee x2

Travel 25m

Dbl B/U Clean-Squat x2

Travel 25m

Alt Bent Row x2

Travel 25m

Dbl Clean-Push Press x2

Travel 25m

Coordination: Partners

KB Toss x10

Rd Body Pass L/R x40

Alt Back and Up x10

Slap Pushup x10

KB Relay Throw 2x 100m

Strength/Endurance: Team Competition

Ladder Renegade Row x2 lengths

2 Hand Swing w/resisistance band x20

Single KB Farmer Walk 2x100m 

Parallel Bar Hops x10

Suspension Modified Pull ups x10