WARM-UP
EMOM X 8 MINUTES
MIN 1 - 100M RUN @ MOD PACE
MIN 2 - :35 SINGLE UNDERS + 10/10 ANKLE ROLL OUTS
MIN 3 - 12 KB DEADLIFTS + MAX BOOTSTRAPS
MIN 4 - :20 HOLLOW HOLD + :20 SUPERMAN HOLD
EXTENDED WARM-UP
EMOM X 9 MINUTES
MIN 1 - 2 TURKISH GET-UPS (R) (ATHLETES CHOICE)
MIN 2 - TURKISH GET-UPS (L)
MIN 3 - :45 DOUBLE UNDER PRACTICE
WORKOUT
FOR TIME
400M RUN
IMMEDIATELY INTO…
1-20-30-40-50
RUSSIAN KB SWINGS (53/35)(35/26)
DOUBLE UNDERS
IMMEDIATELY INTO
400M RUN
(SCORE IS TIME)