Warm – Up | Fitness
Two sets of:
Run x 200-400m
Jefferson Curl x 5 reps
Frog Rocks x 60 seconds
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Followed by…
One set of:
Bodyweight Walking Lunge x 20 steps
Single Arm Dumbbell Front Squat x 5 reps per side
Single Arm Dumbbell Push Press x 5 reps per side.
Single Arm Dumbbell Thruster x 5 reps per side
Then…
For time:
1200 Meter Run
60 Kettlebell Swings
16 Strict Pull-Ups
800 Meter Run
40 Kettlebell Swings
12 Strict Pull-Ups
400 Meter Run
20 Kettlebell Swings
8 Strict Pull-Ups