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Tues 18th August




WARM UP


  • 400m Run

Into...


KB Complex Warm-up*


3 ROUNDS

  • 4 SA KB Deadlift

  • 4 SA KB Hang Clean

  • 4 KB Half Kneeling Press

  • 4 SA KB OH Lunge

*Perform the whole complex on one arm, then repeat on the other side.



EXTENDED WARMUP


3 SETS ON A 15:00 RUNNING CLOCK...

  • 5/5 Turkish Get-Ups

  • 30 SA KB Flutter Kicks*

-Rest as needed b/t Sets-

*15 Flutter Kicks w/ KB in each hand


(No Measure)



WORKOUT


FOR TIME

  • 800m Run

Immediately into...


4 ROUNDS

  • 15 KB Swings (24/16)

  • 50 Double Unders


(Score is Time)


OPTIONAL FINISHER


3 SETS

  • 1:00 Plank Hold

  • MAX Push-Ups

-Rest as Needed b/t Sets-

(No Measure)




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