Warm-up

3 Rounds:

10 Single KB RDLs

10 Single KB Bent Over Rows

20 Flutter Kicks

Lower Body Strength

Every 2 minutes for 10 minutes:

6 Barbell RDLs + 4 Barbell Bent Over Rows

--then--

Alternating Every Minute on the Minute for 8 minutes:

5 Barbell Rollouts

12 Banded Good Mornings

*keep barbell in hands for all reps

*good time under tension for the low back, glutes, hamstrings and lats

*reps dropped from last week, increase weight

MetCon:

Every Minute on the Minute for 8 minutes:

12 Single Arm KB Swings

24 Double Unders

*Pace Goal: 45-55 seconds per round

*Swings: 6 per arm, switch when needed

*Double Unders: try to stay unbroken

Beginner: 26/18, double arm swings if needed, Line Hops

Intermediate: 35/26, 30 Single Unders

Advanced: 53/35

Sport: 70/53