400m Skill Run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this activity is Trainer led.
Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes) and place a Kettlbell underneath the PVC) Have athlete practice deadlift set up keeping knees behind PVC and heels firmly planted on the ground. If desired, have athlete pick up Kettlebell if and only if set up is “perfect”. This step is not required.
AMRAP in a given amount of time of:
10 Dumbell Deadlift -> 20 yd Farmer carry
10-30 Rope jumps