Sunday Oct 14th

Awesome day today!

Started out with Joint Mobility work in the morning!

The evening was:

Started out with a 4 minute round of 30 second of KB Squat Kicks to 30 seconds of KB Overhead Yaw Presses, to 30 seconds of Squat Kicks to 20 seconds of Overhead Yaw Presses, to 30 seconds of Squat Kicks to 30 seconds of Overhead Yaw Presses to 30 seconds of Squat Kicks to  30 seconds of Overhead Yaw Presses. Switching sides every minute

Then hit 4 minutes of the same protocol hitting KB Sling Blade Swings an KB Kneeling Cleans. Hitting 30 seconds of each, switching sides every minute.

Moved onto a 4 minute round using the same protocol for KB Goblet Drops and KB Core Stirs

Moved onto a 4 minute round using the same protocol for KB Windmills and KB Shakers

Then hit a final 4 minute round using the same protocol for KB 1-arm Snatches and KB Hot Potatoes

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!