Indoor Running Warm-up
Coach led group warm-up.
Hand over hand sled drag.
Use long ropes and build up weight to a moderate amount. You should not need to take a break while pulling the sled the length of the room.
Finish 5 Rounds For Time.
1 Kettle Bell Complex L&R
4 Single Arm Swings, 4 Hang Cleans, 1 Press, 1 Windmill, 1 Turkish Get up
40 Double Unders
Focus on quality of movement. The Kettle Bell complex should be a moderate weight. You should not struggle with any of the parts.