Warm Up:
Run 800m
20 Inch Worms
30 Alternating Step Ups
20 Alternating Lunges
Stretch & Mobilise

Kit Set Up & Movement Practice
(check out YouTube channel for exercise demo’s)

For Kettlebell or Dumbbell, use the weight you have that allow comfortable 5’s
For Barbell, aim for big sets, so Weight should also be comfortable, but if the weight you have is heavy, reduce the Reps by half.

WOD:
For Time of:
Run 400m
40 Single Arm Russian KB or DB Swings, or Barbell Hang Power Cleans
(switch arms after every 5 Reps)
Run 400m
30 Single Arm Russian KB or DB Swings, or Barbell Hang Power Cleans
(switch arms after every 5 Reps)
Run 400m
20 Single Arm Russian KB or DB Swings, or Barbell Hang Power Cleans
(switch arms after every 5 Reps)
Run 400m
10 Single Arm Russian KB or DB Swings, or Barbell Hang Power Cleans
(switch arms after every 5 Reps)

*Scale DISTANCE as needed

If you do not have access to kit, choose from the Exercise’s below:

Burpees
Box Jumps
V-Sits

Check out the video below for you full Whiteboard Brief!