General Warm-up
Three rounds of:
1:00 Bike
10 Med Ball Hamstring Curl
20 Med Ball Squeeze Marches
100 Meter Wall Ball Pec Walk
A.
Every 5 minutes, for 20 minutes (4 sets) for quality:
10 Single-Arm Kettlebell Swings (each arm)
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)
B.
For time:
800 Meter Run
40 Dumbbell “Clusters”
800 Meter Run