KB Run

Warm up with 2 rounds:

200 m Run/Row

Arm Circles

Hip Mobility (Open & Close)

5 Inchworm Variation

Then complete one of the following options-

Option 1 > 3 Months

6 rounds for time:

200 m Run/Row

20 KB Swings 25/35

20 KB Uni Biceps Curls R 25/35

20 KB Uni Biceps Curls L

Option 2 <3 Months

4 rounds for time:

200 m Run/Row

20 KB Swings 25/35

20 KB Uni Biceps Curls R 25/35

20 KB Uni Biceps Curls L

Option 3 < 1 Month

2 rounds for time:

200 m Run/Row

20 KB Swings 10/15

20 KB Uni Biceps Curls R 10/15

20 KB Uni Biceps Curls L

Post time and thoughts to comments