Warm-Up:
400m Run
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For Quality
2 Sets
30 second Down Dog
10/10 Single Leg Glute Bridges
30 second Hollow Rock
30 second Wall Lean March
10 A-Skips
10 B-Skips
"Tris & Four"
For Time, With a Partner
400m Medball Run
80 Toe to Bar
400m Medball Run
60 Toe to Bar
400m Medball Run
40 Single Kettlebell Front Rack Tall Kneeling to Standing
40 Toe to Bar
400m Medball Run
20 Single Kettlebell Front Rack Tall Kneeling to Standing
20 Toe to Bar
Kettlebell: 24/16kg
Medball: 9/6g
Goal: 25:00-30:00
Time Cap: 35:00
Stimulus: Midline Conditioning / Partner Workout
RPE: 7/10
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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