Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Non stop On a 5:00 clock:
1:00 of 1 up-down to a 6-in target + 2 air squats
:20 high knees
:20 jumping jacks
:20 jumping lunges
10 ring rows
10 Russian KB swings (heels down, chest-high)
10 kip swings
5 kipping pull-ups
10 kettlebell swings (heels down, chest-high)
5 kipping pull-ups
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Finisher
Metcon
3×7 KB Goblet squats 2 sec pause in hole
Rest 90 seconds between sets
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
INTERMEDIATE
4 rounds for time of:
Run 800 meters
30 KB swings (35/53 lb)
30 pull-ups
BEGINNER
4 rounds for time of:
Run 600 meters
20 KB swings (25/35 lb)
20 ring rows