Golden Empire Training

Warm-up:
Run 200m backwards
Dynamic Warm-up


WODs:

Strength:
Weighted Ring Dips 5x5, 3 min rest between each set


Rest 5


Endurance:
Run: 4x 400m all out sprints with 5 min rest between


Rest 5-10mins


MetCon:
Tabata x 8*:
Kettlebell Swings 35#
Burpees

*20s on, 10s off, repeat 16 times. Alternate exercises each round. Score is combined round with least reps for both exercises.


Pic: Atlas Stone making...


**Station guys: If you don't have rings or dip bars, put your hands behind you on a bench/wall/anything, elevate your feet, stack something heavy on your lap and get some! If you don't have a dumbbell or kettlebell for the swings, do them with a jug of water or something similar. Burpees: squat to push-up (chest to ground) to squat jump with clap at top.