Heart Starter

3 Rounds

· 100 meter run

· 5 Banded Shoulder Press each arm

· 5 Banded Good Mornings

· 20 Calf Pumps

· 5 KB deadlift

· 10 Russian KB Swings

(Round 3 = normal swings)

WOD

Flight Simulator with a Bell

25 Minute CAP

5-10-15-20-25-30-35-40-45

-50-

45-40-35-30-25-20-15-10-5

·   Double-unders (RX Unbroken Sets)

Between each set:

·   6 Kettlebell Deadlift (RX 24/16 Kg)

·   4 KB Hang Power Cleans

·   2 KB Shoulder-to-Overhead

Stimulus:

·   Pace for Consistent Unbroken Sets

·   Fast recovery between each set