General Warm-Up
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
20 Body Weight Walking Lunges
10 Moderate Kettlebell Swings
and finish with …
200 Meter Run @ workout pace
10 Kettlebell Lunges
10 Kettlebell Swings
Back in to workout strategy and pacing
Conditioning
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run (together)
80 Bodyweight Walking Lunges (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
80 Russian Kettlebell Swings (20/20/20/20 – alternating partners)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
Goal: Have fun 🙂
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