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Beyond | Workout 13

5-Week Beyond Program • 44m
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Workout #13 Technique + Flow

Part 1]
KB Figure of Eight | LEARN
Advantages
working our hands more intelligently, passing things from front to back
involuntary core contraction

WORK
30 sec: Figure Eight
30 sec: Rest
30 sec: Figure 8 to waiters Catch [R] [hot potatoe]
30 sec: Rest
30 sec: Figure 8 to waiters Catch [R] [hot potatoe]
30 sec: Rest
30 sec: AlternatingFigure 8 to waiters Catch
60 sec: REST
x3

Part 2] Single Arm KB Flow | LEARN
Staggered Stance Swing
Staggered Stance Snatch into Lunge
Turkish Getup Transition
Pull to Front Rack
Figure of Eight
1 s/a Swing
Park and repeat other side
= 1 rep

>WORK<
Complete 4 sets of 2 reps

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