Sport-specific focus day – Girevoy sport, running, etc. No strength or metcon work to permit some extra recovery for full training day tomorrow.
Performed after sport work:
Ab wheel rollouts -5 reps, holding at full extension
One arm kettlebell swings (medium to heavy) 8 reps each arm
50 Butterfly situps (fast up, slow down)
75 burpees for time + 1 bonus point for every burpee done before 10 minutes