Warm-Up | Fitness
One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps

Followed by…

Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps

Then…

Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches or Swings
20 Box Jump-Overs or Step-Ups
10 Strict Pull-Ups
400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

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Trenton
Trenton
October 19, 2023 5:50 am

is this good for begginers?

Jacques Strappe
Jacques Strappe
October 19, 2023 12:48 pm
Reply to  Trenton

Yes, especially after you get some experience.

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