2018 Cycle 1 Week 3 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Run
Then
Steady Through
30 Kettlebell Taters
30 Burpees to 6″ Target

Strength and skill
Back Squat (3×3 @90%)

Conditioning
Metcon (AMRAP – Reps)
Conditioning
3 Rounds:
AMRAP 4 Minutes
40/24 Calories on Bike
20 Kettlebell Swings 70/53lbs
Max Strict Handstand Push-Ups in remaining time
Rest 2:00

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.

5b. Strength Accessory
Double Kettlebell Sumo Deadlift
70/53’s
3×20
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
8 Rounds:
Run 50m
Rest 2-3 Minutes