800m Run....

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Strength

3x (12 min)

A1 Single Leg DB RDL + DB Row x5

A2 Deck Squat

F: Hollow Rock to Deck Squat x 5

P/S: Hollow Rock to Pistol 3 per side

A3 Sandbag Zercher Lunge x5 per leg

Conditioning

800m Run

10 American KB Swing

10 Toes to Bar

10 KB Lunge (5 per side)

400m Run

20 American KB Swing

20 Toes 2 Bar

20 KB Lunges (10 per side)

100m Run

30 American KB Swing

30 Toes 2 Bar

30 KB Lunges (15 per side)

F: Russian KB Swing + Sit-up + Bodyweight Lunge

P: 53/35 + Goblet Lunge

S: 70/53 + 1 Arm OH KB Lunge