Buy in 1500 m run then 5 Rounds of 7 Dead Lift RX 100 kg, 8 KB Swing RX 24 kg, 9 Chest to Bar Pull Ups, 200 m Run.
Endurance WOD
Station Training
4 Sets 1 min Fast 30 Sec Slow
A. Echo Bike
B. Speed Fit
C. Ski Erg
Rest 2 min Between Stations.
Lower body
4×8 back squat
4x 16 box step up alternate
4x deficit sumo squat
3x 10 Swiss ball leg curl + 30″/45″ glute bridge hold
3x 40″/1′ farmer walk + 12/15 v ups
