MOBILITY & WARM UP

1 set:
200-meter run (slow)
10 kettlebell deadlifts
5/7-calorie row

1 set:
300-meter run (moderate)
10 Russian kettlebell swings
5/7-calorie row

1 set:
400-meter run (fast)
10 kettlebell swings
5/7-calorie row

SKILLS & SPECIFIC WARM UP
Toes to bar – KB Swing

1 min. Lying toes-to-bars
1 min. Hanging knee raises
1 min. Kipping knee raises
1 min. Toes-to-bar

CONDITIONING
“WORK NEEDED”

3 rounds for reps of:
3:00 toes-to-bars syncro
3:00 kettlebell swings #24/16
3:00 calorie row
At the start of each interval 400 Run Together