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2 Round:
–1min Row, Run, or Bike
–10 Alt. High Plank to Reach
–5ea Samson Lunge
–10 Sumo Double Kettlebell or Dumbbell Deadlift
–:20sec ea. Single Side Kettlebell or Dumbbell Front Rack Hold
SPECIFIC WARM UP 15-20minutes
Kettlebell Specific Warm-Up 1-2xs:
–6 Double KB or DB Clean
–6 Double KB or DB Front Rack Lunges
Build the Base For Time:
1000/800 meter Row
Bike 60/42 or Run 800m
100′ Double KB Front Rack Walking Lunge (53’s/35’s) (or 30 Alt. Forward Lunges if no space.)
750/600 meter Row
Bike 45/30 or Run 600m
100′ Double KB Front Rack Walking Lunge (53’s/35’s)
500/400 meter Row
Bike 30/21 or Run 400m
100′ Double KB Front Rack Walking Lunge (53’s/35’s)
250/200 meter Row
Bike 15/10 or Run 200m
Goal: Sub 30-40 min
Build the Base For Time Scaled Version:
750 meter Row
Bike 45/30 or Run 600m
50′ Goblet Front Rack Walking Lunge (53/35)
500 meter Row
Bike 30/21 or Run 400m
50′ Goblet Front Rack Walking Lunge (53/35)
500 meter Row
Bike 30/21 or Run 400m
50′ Goblet Front Rack Walking Lunge (53/35)
250 meter Row
Bike 15/10 or Run 200m
Goal: Sub 30 min
Build the Base Minimal Gear Version For Time:
800 meter Run
1 min Single Unders
100′ Double KB Front Rack Walking Lunge (53’s/35’s)
600 meter Run
2 min Single Unders
100′ Double KB Front Rack Walking Lunge (53’s/35’s)
400 meter Run
3 min Single Unders
100′ Double KB Front Rack Walking Lunge (53’s/35’s)
200 meter Run
4 min Single Unders
Goal: Sub 30 min
Build the Base Bodyweight Version For Time:
800 meter Run
50 Jumping Jacks
100′ Walking Lunge
600 meter Run
75 Jumping Jacks
100′ Walking Lunge
400 meter Run
100 Jumping Jacks
100′ Walking Lunge
200 meter Run
125 Jumping Jacks
Goal: Sub 30 min
Post Work 1x:
–:90sec – Sampson Stretch/side
–:90sec – 1min Pigeon Stretch/side
