50 Box Jumps, 24/20 in
Run, 1 mi
50 Kettlebell Swings, 53/35 lbs
Run, 800 m
50 Burpee Pull-ups
Run, 400 m
* Happy Birthday Cami!! * Mommy & Dad love you!
(Happy Birthday Jean)
Move at a moderate pace on the box jumps, knowing a 1mile run immediately follows.
Athletes should perform the mile run under 10min, 800m run under 5min and 400m run under 2:30min.
If needed, perform x35 reps of everything and cut the runs in half.
if short on boxes or KB, heat 2 will start about 2-3min behind.
reduce height of box, step ups or both
1200, 600, 200m runs, if needed
row – 2000/1600m row
bike – 80/60cal
reduce weight of KB
burpee jumping to 6″ target
start out on a moderate pace on the box jumps, knowing the 1mile run follows
Attack the KBS!
pace the 800m run, knowing the most difficult and most taxing movement comes next…the burpee pullup!
one at a time and slow and steady wins the race on the burpee pullups
sprint the last 400m, because you are done!