Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

5 KB deadlifts

5 KB hip pops

5 Russian Swings

5 Am. KB Swings

10 Air Squats

5 Goblet Squats

WOD:

For Time:

1200M Run

25 Am. KB Swings (55/35)

800M Run

25 KB Goblet Squats (55/35)

600M Run

50 Am. KB Swings (55/35)

400M Run

50 KB Goblet Squats (55/35)

Time Cap: 45 Min

Video courtesy of Rec Gym Kirrawee.

Make the first goal in the run to go unbroken (no stopping to walk).  Goal 2 would be to increase the pace each run, so by the time you hit the 400M run you’re going much faster than you were on the 1200M run.  For the KB Swings and Goblet Squats, unbroken is best, but if you know you can’t get all the way through, try to take out big chunks of reps before putting the KB down.

Scaling Options:

Run -> 1500/1000/750/500M Rows

KB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Half Kneeling Hamstring stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Roll out T-Spine– 2 Min