General Warm-Up
Three rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
Long Conditioning
A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Sumo Stance Kettlebell Deadlift
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
15 Kettlebell Swings
Goal:
AMRAP 1 – 4+ rounds
AMRAP 2 – 5+ rounds