Sprints and Heaven & Hell

Sprints

Warm up:
- 1 mile run, rest 5 min

Sprints:
- 8 x 100 yard sprints, rest 30 sec

"Heaven and Hell"

With 1 pood kettlebell

Omlette - 2 rounds x 5 reps each (L/R)
- Swing
- Swing High pull
- Snatch
- Clean and press
- Circular swing
- Reverse lunge

Heaven and Hell - 4 rounds x 6 alternating reps
- Swing
- Swing to horn catch
- Halo
- No momentum deck squat

Cooldown
- 100 sit ups