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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