Warm-up:
- 400m Run
- 3 rounds for quality of: 6 L/6 R Single-Leg Kettlebell Lateral Box Step-ups, pick load Hollow Hold, 20 secs Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft
- 400m Run (TIMED and make sure to record your time)
Strength:
Back Squat – 1 set of 5
10 min to work up to max weight for 5 reps. Record your weight! It will be used as a reference for the next few weeks.
Metcon:
Complete as many rounds as possible in 9 mins of:
- 35 Double Unders
- 25 Air Squats (they only count if your hips go below parallel and fully extend at the top of rep!!!)
- 15 Kettlebell Swings, 53/35 lbs