5.28.2019

Warm up:

3x [10:00 cap]
200m run
2 Lengths High knees
2 Lengths Butt kicks
2 Lengths Side shuffle left
2 Lengths side shuffle right

then,
3x 30sec Single Leg flexion (L/R)

Strength:

Bulgarian split squat
3x 12 (L/R)
across, Single arm KB front rack

Conditioning:

AMRAP 24:00*
4 Strict ring dips
12 Box jumps (30/24)
12 Single arm kettlebell swing Left (24/16)
12 Single arm kettlebell swing right (24/16)

*Every 4:00, run 400m

Recovery:

4:00 (2:00 L/R)

Bretzel

Banded overhead distraction