Workout 1

Workout: Interval Sprint/ Kettle Bell Swing Test

Warmup:

500m row
400m run

Tabata Mash-up (8 intervals; 20 sec work, 10 sec rest)

Kb swings/ Mountain Climbers

Then

Interval Spring/ Kettlebell test - 7 min, intervals 10m-50m

(looks like - 10m sprint - 1 swing, 20m sprint - 2 swings....50m sprint- 5 swings, 10m sprint - 6 swings...)

Score = highest swing round completed

Then

100m Overhead lunge w/ 45lb plate.