Conditioning
For time:
5 Rounds
- 15 Kettlebell Swings
- 20m Forward Crawl
then complete:
- 1 mile run
then complete 5 rounds of:
- 15 Kettlebell Swings
- 20m Forward Crawl
30:00 time cap
Notes
Our workout today is a long, 3-part workout. You will begin by completing 5 rounds of swings and crawls, then run 1-mile, then complete another 5 rounds of swings and crawls. Your score is the time to complete the work or the number of rounds and reps completed under the 30-minute cap.
The kettlebell swings should be a moderate load that allows you to maintain 10 unbroken sets of 15 reps.
Keep the forward crawl a contralateral movement with your knees hovering a inch or two off the ground and your back flat.
The 1-mile run should take no longer than 10-minutes.