Warm Up: 5 minutes (30 sec at each station) of
1-arm KB Swing R
1-arm KB Swing L
around the waist (clockwise)
around the waist (counter clockwise)
Goblet Squats
Clean and Press R
Lunge Right leg KB Overhead in Left hand
Clean and Press L
Lunge Left leg KB Overhead in Right hand
Standing Halos
1) 50 Minutes of:
10 Push Ups
10 Air Squat (ROM)
200m SB Carry
10 Hollow Rockets
600m Run
10 Supermans
*** Pace for long slow distance is "fast-paced without straining"
