WARM-UP -
3:00 Machine
-into-
6:00 AMRAP
100m Jog
30 Single Unders
10 Alternating V-Ups
10 Russian Kettlebell Swings
WORKOUT PREP -
2 sets:
100m Run (build in pace)
5 GHDs
5 Kettlebell Swings (build in
weight)
WORKOUT -Manchester
United
Freedom (RX’d)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-
(KG conv: 24/16 KB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Foot Smash
10x 5 Second Cobra
1 Minute Couch Stretch