Warm Up:
3 sets:
30 jumping jacks
:10 Samson stretch/leg
5-10 ring rows or 1-5 strict pull-ups
5-10 push-ups from the knees or toes
10 alternating forward lunges, walking lunges, or jumping lunges
Specific Warm-Up:
EMOM 4:
100-meter run
WOD:
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
Intended Stimulus: 12-16 Minutes
Intermediate:
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
Beginner:
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
Home Workout:
5 rounds for time:
20 dumbbell swings (35/50 lb)
400-meter run
Movement scaling options:
Russian KB swing: Load, reps
Run: Distance, substitutions
Cool down:
1 set:
200-meter cooldown walk
1:00 foam roll t-spine