Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 BP Russian twist
:10 Rest
:20 Scorpions
1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk
1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses
1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings
KB SWING REVIEW POINTS OF PERFORMANCE
10 shoulder-height KB swings
7 single-arm KB swings/arm
10 KB swings
MINI ROUND
1 set:
9 KB swings
200-m run (moderate to fast)
9 KB swings
Rest :30
9 single-arm swings/arm
200-m run (sprint)
3 rounds for time:
21 KB swings (16/24 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run
INTERMEDIATE
3 rounds for time:
21 KB swings (12/16 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run
BEGINNER
3 rounds for time:
21 KB swings (8/12 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run
20 GHD hip extensions
20 GHD back extensions
or
3 sets:
20 Good mornings BB
5 x :20 Superman holds
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
Finish each couplet in 5:00-6:00.
Swings should be light and mostly — if not entirely — unbroken.
Take no more than 1:00 on the 200-m runs and 4:00 on the 800m runs.
Two similar couplets with light loads and aggressive pacing for high-intensity efforts.
"Murph" practice. Start with run paces that allow you to increase speed as you tire, ultimately building up to a fast or sprint pace. This will help you prepare for fatigued running during "Murph" at the end of the month.