Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

Overhead Squat Tekkers
Single Arm Overhead Lunge Tekkers

WOD:
10 Minute Ladder of:
Run 200m
4 Overhead Squats @ 30/42.5kg
Run 200m
8 Overhead Squats @ 30/42.5kg
Run 200m
12…

Rest 5 Minute

10 Minute Ladder of:
Run 200m
4 Left Arm Overhead Kettlebell Lunges @ 16/24kg
4 Right Arm Overhead Kettlebell Lunges @ 16/24kg
Run 200m
8 Left Arm Overhead Kettlebell Lunges @ 16/24kg
8 Right Arm Overhead Kettlebell Lunges @ 16/24kg
Run 200m
12
12…

* Scale DISTANCE as needed
* Scale WEIGHT as needed

 

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