General Warm-up
Three rounds of:
40 yards per side x Kettlebell or Dumbbell Suitcase Carry
10 reps per side x Single Arm Kettlebell or Dumbbell Romanian Deadlift
10 Double Arm Kettlebell Row
A.
Three sets (Every 2:00):
Station 1 – Goblet Squat x 6-8 reps @ 21X1 (same weight as last week)
immediately into …
Goblet Squat x 6-8 reps (no tempo)
Station 2 – Single Arm Kettlebell Overhead Walk x 100 ft.
Station 3 – Side Plank x 45 seconds each side
B.
Three rounds for time:
400 Meter Run
20 Heavy Farmers Carry Walking Lunges
Goal < 10:00
Time Cap – 15:00