Warm-up

3 Rounds:

10 Single KB RDLs

10 Single Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Full Body Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

10 Single KB Suitcase Deadlift (5 each arm)

10 Single DB Bench Press (5 each arm)

10 Single DB Knee Supported Rows (5 each arm)

MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

22 Russian KB Swings

22 Push-ups

200m Run

*Pace Goal: 4-5 Rounds of each

*Swings: push to stay unbroken

*Push-ups: 2-3 sets, be smart. When they go, they go

*Run: 1:15 or less, adjust accordingly

Beginner: 26/18, knees or hands elevated push-ups

Intermediate: 35/26, hands elevated push-ups

Advanced: 53/35

Sport: 70/53