Saturday Group Strength and Conditioning

3 rounds for time of:

-Run 400 meters

-21 kettlebell swings (up to 16/24lb)

-12 pull-ups





For athletes proficient at pullups, this benchmark workout is meant to push the pace. The swings and pull-ups should be easy enough that you are still able to go fast on the runs. Intermediate athletes can complete this as prescribed.


Beginner Option

3 rounds for time of:

-Run 200 meters

-15 kettlebell swings (up to 8/12 lb)

-9 jumping pull-ups

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