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