Conditioning:
For Time:
600m Run
40 Kettlebell Swings 53/35
40 Box Jumps 24/20
rest 1:00
400m Run
30 Kettlebell Swings 53/35
30 Box Jumps 24/20
rest 1:00
200m Run
20 Kettlebell Swings 53/35
20 Box Jumps 24/20
Time Cap 30:00
Midline:
3 sets
Advance:
1-minute Handstand Hold
1-minute Plank (elbows)
Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)
Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)
- Try and rest no more than 30 seconds between movements *