Warm-Up:
Jog 400m x 1
3 Sets
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Swings, right
5 Perfect Burpees
Strength:
Dual KB Rack Carry
Every 2:00 x 10 Sets:
100′
WOD:
@ 0:00
For Time:
Assault Bike or Row 20/15 Calories
Run 300m
20 Kettlebell Swings, 32kg/24kg
Run 300m
Assault Bike or Row 20/15 Calories
TIMECAP: 9:00
GEAR: 3
3:00 Rest/Transition (from 9:00 timecap)
@ 12:00
For Time:
30-20-10 Dumbbell Thruster, 50#/35#
Alternate With
15-10-5
Burpee Box Jump Over, 30″/24″
TIMECAP: 9:00
Extra Work:
20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side