A. For reps and individual times:
5 minute KB snatch test (53/35 lbs)
Rest 2 minutes
Run 800 m
Rest 4 minutes
Run 800 m
Rest 4 minutes
Run 400 m
Rest 2 minutes
Run 400 m.
B. 3 rounds of 15-25 GHD hip extensions and 10-25 GHD sit-ups.
A. For reps and individual times:
5 minute KB snatch test (53/35 lbs)
Rest 2 minutes
Run 800 m
Rest 4 minutes
Run 800 m
Rest 4 minutes
Run 400 m
Rest 2 minutes
Run 400 m.
B. 3 rounds of 15-25 GHD hip extensions and 10-25 GHD sit-ups.