Shift Day 09-12-2015

Warm-up: Joint Mobility/Dynamic


Take a pair of 53/35 kettlebells to a track and time a 400 Meter farmers walk. Every 100 Meters perform 5 Burpees, this means when you finish your lap as well.

*Make your goal to hit all 4 x 100 Meter farmers walks Unbroken. Don’t lose time in the burpees this is a task completion piece and your clock stops when you finish your last burpee after crossing the 400 Meter mark.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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