PROGRESSIVE WARM-UP
1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk

1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses

1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings

KB SWING REVIEW
10 shoulder-height KB swings Chest stays high as the hips go back and shoulders reach forward.
7 single-arm KB swings/arm Squeeze the handle tight and pull fast with the shoulder to float the KB upward.
10 KB swings Biceps behind the ears at the top with the KB vertical.

MINI ROUND
1 set:
9 KB swings
200-m run (moderate to fast)
9 KB swings

Rest :30

9 single-arm swings/arm
200-m run (sprint)

RX

3 rounds for time:
21 KB swings (16/24 kg)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run

INTERMEDIATE

3 rounds for time:
21 KB swings (12/16 kg)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run

BEGINNER

3 rounds for time:
21 KB swings (8/12 kg)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run

3 sets:
20 GHD hip extensions
20 GHD back extensions

Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)