Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
5 Rounds
-400 Meter Run/ or Row
-30 Kettlebell Overhead Swing
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 15-22 Minutes
Coaches Notes
To finish within the goal range, you’ll need to maintain a pace of roughly 3:00-4:20 per round. The run should take 2:00-2:30 each time. Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way. The last couple rounds of this workout are going to be where the challenge lies. Make sure you don’t come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.