PWO#4: Week One

For the program, I recommend three different KBs: light, medium, and heavy. For me, those weights are: 35#, 50-55#, and 75#. But I will use the following key in the plan:

#= light KB

##=medium weight KB

###=heavy KB

• UNI
• 5 rounds, 25-20-15-10-5 of
• ###KB deadlift
• #KB situp
• The KB situp requires the KB (held in the hands) tap the ground both above the head, and between the legs.

• DUECE
• 15 mins AMRAP
• 8 #KB Walking F8 lunges (8 total steps)
• 3 ##KB strict OH presses (3 each side)

• TRIPS
• 20 mins AMRAP, repeating sets of 1-3-5
• ###KB Front squats
• Pullups
• Example: 1ea, 3ea, 5ea, 1ea, 3ea.....
• Front Squats can be held either in goblet or in rack. If in rack, be sure to use both sides.

• QUAD
• 5 sets AFAP
• 5 ###KB SDLHP
• 10 Burpees

These four workout sessions constitute Week One.