Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two or Three Sets:
Bear Crawl x 20 yards
DB Front Squats x 10
Donkey Kicks x 5-10 (try to find your balance point)
Then…
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run*
75 Barbell Thrusters
400 Meter Run
50 Strict Pull-Ups
400 Meter Run
75 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.