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.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
L-Sit Hold x 15.15.15 seconds
(rest 5 seconds between 15 second holds)
Rest 45 seconds
B.
For time:
800 Meter Run
12 Strict Pull-Ups
80 Single Kettlebell Sumo Deadlifts
12 Strict Pull-Ups
800 Meter Run