A) Warm-up
Kettlebell Warm up, 30s of work/20s of rest.
Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing -Figure 8 (both directions)
etc..
B) Mobility
Lax Ball on Calves x 60s each Foam Roll IT Bands x 10 passes each”
C) Conditioning
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53, 35)
12 Pull-ups
Rx+:(C2B Pull-ups)
L2: (45, 30) (BA Pull-ups)
L1: (35, 25) (200m runs) (Ring Rows)
– Alternate Scaling 400m Run = 400m Row
D) Finisher
3 Rounds of done as a finisher:
1a) DB Single Leg RDLs x 6-8 ea. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Reverse Crunch x 10. Rest 30s
E) Extra Credit, 5:00
Lax Ball on Calves x 60s each
Foam Roll IT Bands x 10 passes each