WARM UP

(12 min)

:90 smr t-spine

:90 smr lats (:90 per side)

:90 smr low back

:90 smr piriformis (per side)

:90 smr calves (per side)

PART I.

(about 30-32 minutes)

Perform 5 Rounds of a Kettlebell complex:

• 7/7 Single Arm (SA) kb clean squat + press
• 5/5 SA kb high pull
• 3/3 SA kb snatch
• 1/1 Turkish get up
• rest 60s between rounds

-then-

3 Rounds Of:

• 4 lengths sled push
• 6/6 windmills
• minimal rest

*COACHES NOTE: if more than 2 people stagger starts on the sled

PART II.

• row 1000 meters (moderate aerobic mode…dont get metabolic today)
• 5 minute 4% incline run on treadmill

*COACHES NOTE: summer challenges start Memorial Day so we are trying to build all levels of aerobic capacity