WARM-UP -
2 sets:
1:00 Jump Rope
1:00 Run
-into
2 sets
10 Back and Forth Leg Swings (each)
10 Side to Side Leg Swings (each)
5 Russian Kettlebell Swings 5 Up Downs
WORKOUT PREP -
2 sets:
50m Run
5 Kettlebell Swings (build-in weight)
2 Burpees
WORKOUT - “This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35) 10 Burpees
(KG conv: KB 24/16)
MAYHEM MINI-PUMP – Arms and Shoulders -
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds
MOBILITY -
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back