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Metcon

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Workout

Run Deads/Swings Run

Warm-up

Metcon (No Measure)

2 Rounds:
10 Pace Perfect Lunge w/ Rotation
5 Burpees w/ 1' Vertical Jump
3 Sided Plank (:30 per)
5 Inchworms w/ 1 Push-up
10 Cossack Squats

Choose your own Adventure:

Choose one of the following that bests fits your current training limitations

Metcon (Time)

For Time:
800 Meter Run
100 Deadlifts (135/95lbs)
800 Meter Run

Metcon (Time)

For Time:
800 Meter Run
100 Kettle Bell Swings (American or Russian - add note in comments)
800 Meter Run

This can be American Swings (overhead) or Russian Swings (shoulder height) depending on the kettle bell load you have at home.

Notes:
62/44lbs and up should attempt Russian Swings
62/44lbs and under should attempt American Swings

Metcon (Time)

For Time:
800 Meter Run
100 Alternating Single Leg RDL's
800 Meter Run

This video has some great ques for quality RDL patterns.

Video Breakdown for Single Leg RDL:
https://www.youtube.com/watch?v=vc21IwnIcwk

Want to see some of these movements in action? Check out our .