8.15.2019

Warm up:

1000m beach run or 1000m row or 5:00 bike
then
2 Rounds:
5 Kettlebell windmill Left
5 Kettlebell winmill Right
10 Kettlebell single leg deadlift Left
10 Kettlebell single leg deadlift Right
20 Cat/Camel (alternating)

Strength:

A) Bench Press;
7×4
(across @ 65-70%)
rest 90sec

B) Bent over Barbell row (supinated grip);
3×12
rest 90-120sec

Conditioning:

3 Rounds:
400m run
30 Russian Kettlebell swings (24kg+/16kg+)
20 Double unders

Auxiliary:

Dumbbell pull overs;
4x 10
rest 60-90sec

Recovery:

4:00 (2:00 L/R) EACH
Banded lateral opener
Plantar surface smash