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

• 8-10 Toes to Bar

WATER

• 6-8 Toes to Bar

  EARTH

• 4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)