Warm-Up | Performance & Fitness
Two sets of:
Farmer’s Carry x 100ft
Run x 200m
Followed by…
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Then…
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
5:32/5:32/5:22/5:19/5:18
Runs 200m/ 15xwbs 16lbs / 15xpushup
7.10 min/ 7min / 6.44 mins / 6.55/7.10
About 6 min no rest . Switch one run with air bike 1 min