CFE:

Short Intervals:

1 x 600m run, 45 sec rest

2 x 400m run, 30 sec rest

4 x 200m run, 30 sec rest

6 x 100m run, 30 sec rest

*1 extra 600m for full marathon training

Then: 4 rds 50 sec work/10 sec rest

KB step ups (53/35) (24/20) 1KB

KBS

goblet squats

Single jump rope

Score: Total reps

CF:

Strength:

15 minutes to build to a heavy 1 rep Front Squat

WOD:

“Funny Bone”

21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)