Warm-up
3 Rounds:
10 Calf Raises on Plate
10 Plate Ground to Overhead
10 Plate Squats
Energy Systems/Core
3 sets:
4 rounds
80sec easy pace run
10sec all out sprint
--1 minute rest between sets—
MetCon:
For Time:
50 Air Squats
25 Russian KB Swings
10 Rope Climbs
25 Russian KB Swings
50 Wall Balls
*Pace Goal: 11:00-13:00
*Air Squats: steady movement
*Swings: good hip hinge, flex butt, unbroken is the goal on both sets
*Rope Climbs: efficiency with your clamp and steady pace
*Wall Balls: empty it out, last movement of the workout
Beginner: 26/18, 50 Flutter Kicks, 10/8
Intermediate: 35/26, 20 Hollow Rocks, 14/10
Advanced: 53/35, 20/14
Sport: 70/53, 5 Legless/5 Regular, 25/20