Thursday 11-07-19 S

Wednesday, November 6, 2019

Warm Up:
Foam Roll- Calves & hamstrings
+
400m Run @ Z1
+
Rig Assisted/ Hip Flexor x 1 min per 
Rig Assisted/Hamstring x 1 min per
Rig Assisted/Lat Stretch x 1 min per
+
Skill Movement Prep:
2-3 Rounds of:

5 No Press Burpees
5 American KB Swings
5 Box Jumps/Step Downs
- start lighter & lower box and build from there  
- 30 Secs rest between rounds


Workout:
For Time:

400m Run  
21 No-Press Burpees 
15 KB Swings 53/35
9 Box Jumps 24/20"
- rest 90 secs btw rounds
400m Run  
21 Box Jumps 24/20"
15 No-Press Burpees 
9 KB Swings 53/35
- rest 90 secs btw rounds
400m Run   
21 KB Swings 53/35
15 Box Jumps 24/20"
9 No-Press Burpees 

Finisher:
8 Sets of:
20 Secs on/10 Secs off:

Dual Leg Raises Over Kettlebell 

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