8 KB Swings (24/16kg)
8 KB Shoulder 2 Overhead
30 wall ball
To clarify how the workout is run: You perform 3 rounds of the KB Complex, followed by 30 Wall Balls. That is one round. You will perform that for 3 total rounds.
The KB Swings are prescribed at a heavier weight than normal, but you should still be able to get all 8 unbroken each round. The shoulder to overhead is 8 reps per arm and can be done any way (press, push press, jerk). These are a little awkward and unilateral, so we will review and practice during the warm up.
The wall ball set shouldn’t take longer than a few minutes, these are thrown in there to increase the metabolic demand of the workout and fatigue you for the last few sets.