Equipment: 2-Riser Bench, Heavy Kettlebell (KB)
-Arrange benches in 3 long parallel lines running the length of the room from side to side; one short end of each bench faces mirror (~2-3 feet of space b/w ea. bench)
WARM-UP:
3 min. AMRAP -
*3 x Hand-Release Push-Up
*6 x Squat-Thrust-Stand
*9 x Air Squat
"Bell-Bench Bonanza"
*30-20-10 x KB Halo + Thruster*1 min. x Burpee after ea. set above (3 min. of burpees total)
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*3 min. x Broad Jump over/ through the line of benches there/ Sprint back to end of line
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*30-20-10 x Single-Arm KB Clean and Press ("Long Cycle") (1/2 reps R, then 1/2 reps L)
*1 min. x Single-Arm atop KB: Burpee-Deadlift - Lateral Hop over KB after ea. set above
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*3 min. x Lateral Hop over/ through the line of benches there/ Sprint back to end of line (face opposite direction every other round through)
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*30-20-10 x Single-Arm KB Overhead alternating Lunge in place (switch arms 1/2 way)
*1 min. x 10-count to Up-Down after ea. set above
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*3 min. x Squat-Touch Box Jump over/ through the line of benches there/ Sprint back to end
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FINISHER:
1/2 Tabata: Air Jack ("Star Jump")
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