Walk, Run or Bike 5 min
A.4 Rounds AFAP
4 Sandbag get-ups (2 each side)
6 Strict Pull-ups
8 Kettlebell swings
10 meter sprints 4x
What you need for the workout:
• Kettlebell or dumbbell
• Pull-up bar
• Markers for sprints
-To build work capacity under external resistance to challenge body structure and position through full ranges of motion.
-Work at a pace that keeps you just short of maximum capacity. Remember not to go over the redline.
-To build cardio-vascular respiratory endurance
-You may go heavier or lighter based on your capability.