Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans
Part 2 – Conditioning: “Deuce and a Half”
Performance: 6 rounds – Every 5 minutes for 30 minutes:
- Run 400m
- 20 Russian KB Swings (heavy)
- 40 Double-unders
*if you cannot finish within 4 minutes, scale the run to 200m
Fitness: 6 rounds – Every 5 minutes for 30 minutes:
- Run 400m
- 20 Russian KB Swings (heavy)
- 40 Speed Steps (L+R=1)
