Warm-Up:

4-5 Minutes of Agility Drills (Parking Lot Day!)

Squat/Hip/Hamstring Stretches

Rehearsal:

3 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

4 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

5 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

Workout:
For time:
500m Run
100 KBS  

500m Run 

100 Air Squats 

500m Run 
50 Alt DB Clean and Jerks  
500m Run 

50 DB Thrusters  

At-Home Version:
Since most at-home athletes have a single Dumbbell (versus a kettlebell), simply change those swings to DB swings. The rest is exactly the same!

Our goal for today’s workout is to sweat. Find a reasonable weight KB for swings (sets of ~15-20 reps at a time), a lighter DB for Clean and Jerks and Thrusters (~10 at a time), and just keep it moving!