One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m
Two sets of:
Box Step-Up x 10 reps
Ring Rows x 10 reps
Row x 30 seconds
A.
“LFGSD”
In teams of two, alternate complete rounds and complete as many rounds as possible in 40 minutes of:
60-Foot Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
400 Meter Run
10 Strict Pull-Ups
60-Foot Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)