FT: 400 m, Russian Kettlebell Swings, 400 m and 5 more

For time: Run, 400 m 32 Russian Kettlebell Swings, 2/1.5 pood Run, 400 m 24 Russian Kettlebell Swings, 2/1.5 pood Run, 400 m 16 Russian Kettlebell Swings, 2/1.5 pood Run, 400 m 8 Russian Kettlebell Swings, 2/1.5 pood

View Results (2)
Overhead Squat : 3x3 at 80% 1RM

Overhead Squat 3x3 at 80% 1RM Rest as needed between sets.

View Results (2)
Run : 15x 100 m, every 2 mins

Go every 2 mins: Run: 15x 100 m Each for time.

General Warm-up: -Row/Assault Bike/Run (3 mins) -Arm Circles (30 sec) -Wrist Rolls (30 sec) -Torso Rotations (30 sec) -Leg Swings (30 sec) -Bootstraps (1 minute) -PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) -Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: -Air Squats -Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Run - 100m @ slow pace - 100m @ medium pace - 100m @ workout pace

View Results (0)