Monday
Warmup-2 Rounds
Run 200m
10 Light Single KB Swings
1-5 Strict Pull ups
A)Mix Up Monday
Start a running clock:
From 0-20: AMRAP 20
Run 400m
10 Right Arm Russian Swings (53/35)
10 Left Arm Russian Swings
Run 400m
15/15
Run 400m
20/20…continue adding 5 kb swings each side
*Rest 20-25
From 25-40: AMRAP 15
200m shuttle run
1 Strict Pull up or 5 ring rows
200m shuttle run
2 Strict Pull up or 10 ring rows
200m + 3…cont adding 1 Strict or 5 Ring Rows
B)Accessory:
GHD Hip Extensions 3×10-15
Weighted Planks 3x:30-1:00 holds