Every 3:00, For 18:00 (6 Sets):
20 Russian Swings 53/35
Fast and aggressive hips for the swings and sustainable sprints! Rest the remainder of the 3:00 and repeat 6x.
6 Rounds Of
15/10 Calorie Bike
Rest 1:00 Between
If classes are big, half can start on the Swing/Run metcon and groups of 3 to 1 bike and cycle the bike that way. SPRINT the bike like you never have before!
Full squat cleans from all 3 positions (high on the thighs, just above the knees and floor). Complete a complex every 2:00. Build up to a heavy complex but do notr max it out.
400m Double Front Rack Carry (35’s/25’s) + Sled Walk (light weight and strapped around the waist)
Grab a partner and go at it together (one works and one walks beside. switch every 100m and go for 800m!!)