Warm-Up/Movement Prep:
Pass Throughs x 10
3 sets, to be completed with a 16kg/12kg Kettlebell
5 Air Squats
5 Goblet Squats
5 RDL
5 OHP (each arm)
5 KB Swings
Strength:
Back Squat – 5,5,5,5,5
Begin at 70%, add weight every set. Hit a 5-Rep Max for 5th set
Conditioning:
Complete each stage as fast as possible:
Row 500m
30 Cals on the AA Bike
400m Run
Supplemental:
3x:
GHD Sit-Ups x 10
Hip Extensions w/ Barbell x 10