Warm Up
Repeat For 5 Minutes
200m Run
5 KB Swings
5 No Push Up Burpee
Strength – Back Squat
3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute
WOD
21-15-9 Reps (Time Cap: 15 Min)
COMPETITVE
KB Swings (50/35)
Burpees
(Cash Out)
1000m Run
PERFORMANCE
KB Swings (35/25)
Burpees
(Cash Out)
800m Run
LIFESTYLE
KB Swings
No Push Up Burpees
(Cash Out)
600m Run
Stimulus Points
Go hard but leave some in the tank
Push the run pace
Accessories
Every 1.5 Minute On The Minute X 3 Rounds
1) 8 Double KB Pendlay Row
2) 30 Second Double KB Overhead Hold
Cool Down & Dismissal
100m Walk
Runners Hamstring Stretch
Doorway Chest Stretch