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2xs:
200m Jog
5 Inchworm + Push Up
5ea Lateral Lunge
5ea Single Arm KB Swing
5ea Single Arm KB Push Press
:30sec Bent Knee Hollow Hold
Prime 1x:
5ea BB Back Rack Reverse Lunges
5ea KB Snatch (light)
5ea Turkish Sit Up (light)
3ea Back Rack Reverse Lunges (workout weight)
3ea KB Snatch (workout weight)
2ea Turkish Get Up (workout weight)
Run 400 meters
20 Back Rack Reverse Lunge (135/95)
Run 400 meters
20 KB Snatch (right) (53/35)
Run 400 meters
20 KB Snatch (left) (53/35)
Run 400 meters
5 Turkish Get Up (right) (53/35)
Run 400 meters
5 Turkish Get Up (left) (53/35)
Goal: Sub 21 min
Run 400 meters
20 Back Rack Reverse Lunge (95/65)
Run 400 meters
20 KB Snatch (right) (35/26)
Run 200 meters
20 KB Snatch (left) (35/26)
Run 200 meters
5 Turkish Get Up (right) (35/26)
Run 400 meters
5 Turkish Get Up (left) (35/26)
Goal: Sub 21 min
Same with subbing a Double KB Front Rack Reverse Lunge for the back rack or using DB’s
Run 400 meters
20 Reverse Lunges
Run 400 meters
20 Burpee
Run 400 meters
20 T-Push Up
Run 400 meters
1min Side Plank (right)
Run 400 meters
1min Side Plank (left)
Goal: Sub 21 min
3 Rounds for Quality
50 meter Farmers Carry (moderate to heavy)
100 meter Plate or Sandbag Bearhug Carry (moderate to heavy)
Notes: Athlete chooses the weight. Rest as needed between rounds.
Post Work:
10ea Alt. High Plank Calf Stretch
10ea Alt. Thoracic Rotation
:30sec ea. Thread the Kneedle
