Long; Apr. 3-9, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

200m Run

15 Sec. Overhead KB Swing Hold

4 Arch to Hollow Swings

4 Arch to Front Lever Swings

8 Kettlebell Swings (53/35)

8 Pull-ups

Long Conditioning

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings (70/53)

30 Pull-ups

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. in Back Lever Hold Progression

1 Counter-Clockwise Medicine Ball Throw

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching