1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7’s
-into-
8:00 AMRAP
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
2. Workout Prep
2 sets
100m Run (workout pace)
7 Kettlebell Swings (add weight each set)
5 Pull Ups
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull ups
Rest 3
3 Rounds
12 Pull ups
21 KettleBell Swings
400m Run
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quardruped Forearm Stretch
1 Minute QL Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Fitness
KB (35/26)
Jumping Pull ups
Scaled
Russian KB Swing
Ring rows