2k Prep : RCVY

5min warm up


3x (1-5) pull up ladder


20min KB complex practice

Single arm KB complex:

Swing + Snatch + swing + C&P + windmill + TGU

*start light and work your way up in weight based on feel during the 20min


10x 400m row + 2min rest

@ 2k-1sec to start

*increase pace throughout if possible

Kurtis Frasier