Warm Up:
20 Deadlifts
15 Alternating Lunges
10 Russian Swings
5 Push Press
x 2
Movement Demonstration & Practice
WOD:
12 Minute Ladder of:
3 Kettlebell Deadlifts @ 16/24kg
3 Russian Kettlebell Swings @ 16/24kg
3 Kettlebell Push Press @ 16/24kg
6 Kettlebell Deadlifts @ 16/24kg
6 Russian Kettlebell Swings @ 16/24kg
6 Kettlebell Push Press @ 16/24kg
9
9
9… Continue as far as possible
* Scale WEIGHT as needed
Home WOD Instructions:
* if you don’t have a Kettlebell to complete this workout, switch to the following movements:
– Lunges
– Sit Ups
– Burpees
Running WOD:
Run 200m
Walk 200m
Run 400m
Walk 200m
x 5
* If can’t measure Distance, Run for:
45 Seconds On
Walk 45 Seconds
90 Seconds On
Walk 45 Seconds