Warm-Up
Two sets of:
250 Meter Row
10 Kip Swings
Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang Squat x 8 reps
Conditioning
Against a 3-minute clock…
Row 500 Meters
Max Reps of Strict Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Kettlebell Swings or Alternating Single-Arm Dumbbell Snatches
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.