SATURDAY

General Warm-Up: Build intensity on each set

3 Sets, For Quality

200m Run

5/5 Pendulum Lunges

10 Alternating Single Arm Kettlebell Swings

10 Mountain Climber to Lunge Stretch

Into..

3 Sets

20 second Stationary Banded Sprint

Rest 40 seconds between banded sprints

Flock of Seagulls"

2 Rounds with a Partner for Time

800m Run

50 Burpees to Target, 6 inch above reach

50 American Kettlebell Swings

50 Goblet Lunges

Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions.