FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Three sets of:
Broad Jump x 4 reps
Scapular Pull-up or Kip Swing x 8 reps
Kettlebell or Barbell Romanian Deadlift x 12 reps
Then…
A.
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings
Completed 3 rounds/16kg KB; It’s hot garage in FL…):
Warmups done
A. Ran on free-runner today. 35# on swings.
7:44
7:07
7:24
7:55