11/17
For time
50 Double kb/DB front squats @ 35#/20#-25# per hand
Run 400m
75 Double kb/DB s2oh
Run 400m
100 ab mat sit-ups
Run 400m
75 push-ups
Run 400m
50 Double kb/DB front rack reverse lunges
Essentials
A. Take 10 minutes to complete 3-4 set of:
-box goblet squat @31X1 x10
-unilateral overhead march :20/side
-landmine press @21X1 x8-10
+
B. 5 rounds for time
12 kettlebell swings
12 push-ups
150m run
+
C. Mobility cooldown
:30–:45 couch stretch each leg
:30 thoracic openers each side
10 cat/cows
:30 hamstring stretch
x2 sets