Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 strict pull-ups or jump and control lower pull-ups
Specific Warm-Up:
1 round:
:30 running change in support drill
:30 toes-to-bars
:30 running falling forward drill
:30 Russian kettlebell swings
100-meter run
WOD:
AMRAP 12:
10 toes-to-bars
15 Russian KB swings (53/70 lb)
200-m run
Intermediate:
AMRAP 12:
7 toes-to-bars
15 Russian KB swings (35/53 lb)
200-m run
Beginner:
AMRAP 12:
7 hanging knee raises
10 Russian KB swings (18/26 lb)
150-m run
Home Workout:
AMRAP 12:
10 sit-ups
15 Russian dumbbell swings (35/50 lb)
200-meter run
Movement scaling options:
Toes to bar: Reps, knees-to-chest, hanging knee raises
Russian kb swing: Load, reps
Run: Distance, substitutions
Post-Workout Skill Work:
8 sets:
:20 plank hold
:10 rest