WARM-UP
Banded glutes and shoulders -into-
- 1:00 Jump Rope
- 1:00 Run
- -into- 6 min amrap:
- 5 Russian Kettlebell Swings
- 5 Single Arm Kettlebell Up Right Rows (each)
- 5 Kip swings
- 3 Inch Worms
WORKOUT PREP
2 sets:
- 100m Run (build in pace)
- 5 Kettlebell Swings (build in weight)
- 3 Pull Ups
FIRE
- 3 Rounds for time (12min cap):
- 400m Run
- 21 Kettlebell Swings (24/16)
- 12 Pull Ups WATER 16/12kg
EARTH
- Own weight
- Jumping Pull-ups
- Russian Swing
- 300m Run
SKILLS AND DRILLS
Every minute (8:00):
FIRE
WATER
- 6-8 Toes to Bar
EARTH
- 4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)