2x Hip Mobility Drill, 2min Double Under Practice,
3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing
Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle
2min mini band squats or regular banded squats for beginners
PVC: dislocate, good morning, jump squats (once thru 15 reps each)
If you do need to share KBs for this workout, then start a few minutes apart, so that you will not run into the same weight at the same time.
15 min Cap
40 KB Swing (44/26)
40 KB Swing (53/35)
40 KB Swing (70/53)
Rest 2 min, then
4min to perform as many alternating KB Clean and Jerks as possible
Do the same workout. Set up three KBs each at a slightly higher weight.
Only if needed, omit the push up portion of the burpees to get the full workout in.