OVERVIEW
Today we’re going 5 rounds for time. Kettlebell swings, running and ring dips will be the movements in each round. The kettlebell swings should be moderate to heavy but still be able to be completed in 1 or 2 sets at most, shooting for unbroken reps here. The swings will be followed up with a 400m run then a set of ring dips to finish the round. Look for a pace you can maintain through the 5 rounds. Breaking the ring dips into smaller sets will be beneficial from the start to prevent muscle failure and maintain proper form. We will finish off with some midline work with push ups or suitcase carries.
WARMUP
Mobility
Foam roll hamstrings/calf mash -1 min per side
T-spine stretch w/reach to KB - 1 min
Calf raise on plate - 1 min
Banded lateral walks - 2 laps
2 Rounds w/ light KB
15 Goat bags
10 Banded tricep extensions
5 inchworm w/ push ups
½ lap around building
WOD
5 Rounds for time:
30 KBS
400m run
15 ring dips
Midline:
2 min push up challenge or 3 laps with suitcase carry
COOL DOWN
Standing calf stretch
Tricep stretch
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