Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two or Three Sets:
Bear Crawl x 20 yards
DB Front Squats x 10
Donkey Kicks x 5-10 (try to find your balance point)
Then…
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
Ani & Luke
29:24
Yesterdays Grind!
You know it’s going to be a grind when the WU is more like the workout…and then I added a 10 min TM run to that for 1.3 miles
E2 min for 32 min (4 rounds)
300m Row – 1:17/1:20/1:22/1:24
60′ walking lunges @ 45# DBs – 45/15, then 30/15/15 last 3 rounds
60 DU – UB / 3 trips / 2 trips / UB
15 BBJO – UB
***ended up taking an extra 30s after each full round…my conditioning has really taken a dive in the last few weeks….it’s like starting new…ugh!
Nice job Candy! Looks like you did great. Esp the ub Dubs.
Nice work Candy! You’ll make up any lost ground very quickly. You have a solid foundation 🙂
Single mode
Work 30/reat 30
Till 50 reps
Run 400
Repeat for Each movement
32:20