8 Minute Ladder

8 Minute Ladder

 

STRENGTH:
Push Jerk
B:  3 x 10
I:  3 x 8
A:  4 x 3

CONDITIONING:
8 Minute Ladder
1 KB Swing, 1 OHS
2 KB Swings, 2 OHS
3 KB Swings, 3 OHS
Continue pattern until 8 min is complete.

DC:
Flutter Kicks, 3 x 100

MOBILITY:
Thread the needle, Downward Dog

ENDURANCE:
For time:
KB Complex:
10 swings
10 goblet squats
10 swings
9 goblet squats
10 swings
8 goblet squats
10 swings
7 goblet squats
...
All the way down to 10 swings and 1 goblet squat. Try not to set the bell down.
Follow this immediately with an 800m run - fast as ya can. :)

 


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