EQUIPMENT: Kettlebell (1.5/1.25), Slam Ball (30/20), Wall Ball (14/*20)
WARM-UP out at 200m Course:
*alternate Active Stretches w/ 100m Runs (picking up the pace as you progress)
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SET #1:
5 Rounds -
Within One Minute, Complete: 30 x Ball Slam
*1 min. REST b/w Rounds
*Any Missed Reps = 1 Burpee penalty (total up everybody’s missed reps in the class; each member of the class must complete that many burpees at the end of the 5 minute set)
“BETWEEN-ER” #1:
*400m Run for time
-1 minute recovery
*400m Run for time
(Goal: Run just as fast in the 2nd 400m as you did in the 1st; matching times)
SET #2:
5 Rounds -
Within One Minute, Complete: 25 x KB Swing
*1 min. REST b/w Rounds
*Any Missed Reps = 1 Burpee penalty
“BETWEEN-ER” #2”:
*800m Run for time
(Goal: match your 800m time to the sum of your 400m times in “Between-er” #1)
SET #3:
5 Rounds -
Within One Minute, Complete: 20 x Wall Ball
*1 min. REST b/w Rounds
*Any Missed Reps = 1 Burpee penalty
COOL DOWN: Easy 400m Run (focus on lengthening your stride)
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