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WARM-UP

2 round

10 Deep squat
5 Deadlift unilateral +clean
10 Deep Cossack squat
15 American Kettlebell swing

Warm up 2
2 round

Half Burpee 45 sec
Mountain climber 45 sec
Squat swing  45 sec
Plank hold 45 sec

 

METCON 1

100 D’u
800 mts Run
100 D,u
800 mts Row
100 Walking Lunge with disco
30 DB snatch
60/40 bike

Time cap 30 min