Warm up
AMRAP 8 Minutes
10 A-Frame Toe Touches
6 PVC Pipe Pass Throughs
200m Run/Row, increasing speed each time

Strength For Time (goal is sub 10 minutes but we have a 12 minute time cap. Get something to write with because you will lose track of reps on this if you dont.

150 Russian KB Swings 70/53lbs*
Rest as little as possible between sets
*Must be done in sets of 15 or greater. That is how you scale this. if you cant hit 15 unbroken take the weight down.
*newer athletes shoot for 100 and see how you feel
Before anyone balks at today’s strength work, we’ve seen time and time again that the most effective way to increase strength is by getting in better shape. The Russian swing also done a great job of forcing violent hip extension AKA speed and power, two hallmarks of strength expression. Work on your hip hinging so you arent relying on your arms for this movement

Conditioning
Every 2 Minutes for 14 Minutes
150m/125m Row/ski AFAP
*bike would be 20 second sprints with a 1:40 rest. for cals