Warmup
400m run alternating between
-Easy jog 100m
-Faster jog 100m
-Then-
For 10m each
-Side to side lunge
-Walking knee hug
-Inch worm
-Walking quad pull
-Duck walk
Workout:
For Time:
1 KB suicide run
40 Burpees with 2 lateral jumps over KB
1 KB suicide run
40 KB front squats
1 KB suicide run
40 KB Snatches (20L/20R)
1 KB suicide run
40 KB power clean and jerk
* suicide run :
25m out and back, 50m out and back
* Weight: 1x
KB: 20/16 kg
DB: 22.5/15 kg
Accessory
3 Rounds 10 V-ups 20 Sit-up
30 Banded Curls
40 Flutter Kicks
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