3 Rounds
Front Squat x 6-8
Rest 45 Seconds
Side Plank x 30-45 Sec. each side
Rest 45 Seconds
Bottoms Up KB Walk x 20m (Each side)
Rest 45 Seconds
Every 2 Minutes for 10 Minutes (5 Sets)
2-3 Reps each set.
Hold for 2 Seconds at the bottom.
Fitness:
For time:
Run 300 Meters
immediately followed by…
Three rounds of:
– 15 Kettlebell Swings
– 25 Abmat Sit-Up
immediately followed by…
Run 300 Meters
immediately followed by…
Three rounds of:
– 10 Pull-Ups
– 15 Push-Ups
– 20 Air Squats
immediately followed by…
Run 300 Meters
Performance:
For time:
Run 400 Meters (Rx+ Sandbag)
immediately followed by…
Three rounds of:
– 8 Ring Dips (Rx+ 4 MU)
– 8 Strict Press (Rx+ 8 HSPU)
– 16 KBS (53/35) (Rx+ 70/53)
immediately followed by…
Run 400 Meters
immediately followed by…
Three rounds of:
10 Pull-Ups (Rx+ C2B)
20 Push-Ups
30 Air Squats
immediately followed by…
Run 400 Meters