A: Warm Up
8 reverse “Tabata” intervals
L sit hold
B: Mobility/Prep
C1: Strength
Strict press or bench press 3×5 Deload
C2: Endurance
4s
4 rounds
400 m row
200 m run
Moderate pace
D: Met Con
Complete in 12 minutes
15 Kettlebell Swings 53/35
5 Overhead Squats 185/135
15 Kettlebell Swings 53/35
4 Overhead Squats
15 Kettlebell Swings 53/35
3 Overhead Squats
15 Kettlebell Swings 53/35
2 Overhead Squats
15 Kettlebell Swings 53/35
1 Overhead Squats
