MOB: Full body
WU: 2 parking lots Sprints. Start slow and increase speed on the way back. 5 BB Push Press. 5 RKB swings.
S: Push Press. 5×5@60% 1 RM. Rest EXACTLY 2:00 between sets.
C: 8 rounds.
Every 2 minutes perform the following:
10 Russian KB Swings 70/53
Parking Lot Sprint (to the first white crosswalk line at the end of the parking lot back through the last lamp post)
Post your split times for each round.
Option 1: 7 reps at rx’d
Option 2: 10 reps at weight of choice
Option 3: Weights and subs of choice
PWMOB: Stretch hamstrings, hip flexors, calves and forearms.
Advanced: 6 one arm hang kettle bell snatches per arm 70/53 + parking lot sprint
Endurance: 53/35