General Warm-Up
500 Meter Row
20 Unweighted Walking Lunges
and then…
Three rounds of:
10 Side Lying Thoracic Rotations (5 reps each side)
20 Banded Clam Shells (10 reps each side)
20 Single Arm Kettlebell Swings (10 reps each side)
A.
Four sets of:
Dumbbell Death Marches x 15-20 reps
Rest 30 seconds
Bottoms Up Kettlebell Carry x 50′ each arm
Rest 30 seconds
L-Sit Hold x 45 seconds (Accumulated – can be broken up into 15 second increments)
Rest 30 seconds
B.
Three rounds for time:
400 Meter Run
20 Double Dumbbell Hang Power Cleans
Goal < 10:00
Cap – 15:00