Swing and Sprint


Grab a light KB and do 2 rounds of:

  • Run 200 m
  • 15 Russian KBS
  • 10 Alternating Goblet Lunges
  • 5 Goblet Squats


  • 8 slow then 8 fast changes-of-support on wall, run it out
  • Single-leg pulls, 5+5 into run
  • Carioca down and back with arms parallel to wall


8 rounds:

  • 15 Russian KBS (70/53)
    • Heavier is better but: go unbroken for at least half the rounds
  • 200 m run
  • 1 minute rest between rounds

Scores are the two slowest runs.

Core-work finisher:

Accumulate 2 minutes of around-the-world planks.





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