Warm-up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian KB Swings
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row/Run/Ski

Mobility:

3 rounds:

  • 30 seconds sampson stretch per leg
  • 10 goblet cossack squats (5 per leg)

Skill:

  • Forward Roll

Workout:

  • 1000m Run
  • 80 KB Swings (24/16)
  • 60 Walking Lunges
  • 40 Jumping Pull-ups
  • 20 Handstand Push-ups

Scaled:

  • 4 Rounds of 200m, 20, 15, 10, 5 Push-ups

Watch: