Warmup : 400 M Run, then 3 rounds of 5 light KB Swings and 5 ATG (ass to the ground) jump squats. Mobilty and stretching of your choice to prepare for Squatting.
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Strength - 15 minutes to find your 1 Rep Max on either FRONT SQUAT or BACK SQUAT
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WOD: 3 Rounds for time:
400 M Run
20 Unbroken Back Squats 95/65
20 Unbroken KB Swings 53/35
*** Yes...do the reps unbroken! If this means you have to sacrifice a little time to recover longer after the run and before the KB's...do so...but do the reps unbroken.
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Cool down: Stretching, rolling, airdyne, rowing...etc
------
Strength - 15 minutes to find your 1 Rep Max on either FRONT SQUAT or BACK SQUAT
--------
WOD: 3 Rounds for time:
400 M Run
20 Unbroken Back Squats 95/65
20 Unbroken KB Swings 53/35
*** Yes...do the reps unbroken! If this means you have to sacrifice a little time to recover longer after the run and before the KB's...do so...but do the reps unbroken.
-----
Cool down: Stretching, rolling, airdyne, rowing...etc
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