Spring has sprung but its still unsure when winter will end. Keep up on your overall fitness with this workout while training your body and mind for Spring and Summer sports and activities.
Follow the Kettlebell Complex for a standard and effective warm-up utilizing single arm swings, front to back lunges and halos for shoulder opening.
Block one requires quick and explosive technique for single arm snatches. Follow with full range hand release pushups while keeping a strict plank position.
Block two is lower body strength followed by an explosive lower body movement. Focus on your form during the back squat and work up to a hard but doable weight by your sixth round. Immediately complete the sprints and then work through a figure 4 stretch on the ground. 
Block three will tax your work capacity and muscle endurance depending on how hard you work. None of these exercises will be able to be completed at a sprint pace for 1 min if you are using the appropriate load or pace.
Finish the workout with some resistance band work; lateral walks, forward and backward walks, clam openers, and fire hydrants.
Keep working hard and enjoy.
Coach Brian
W.U. 1x KB Complex
6 Rounds
5x Each single arm kb snatch
5x hand release push ups
childs pose
6 Rounds
5x Back Squat
4x sprints
figure 4
3 Rounds 1:00 Work :30 Rest
Sled push
DB Crawl
ball slam
Touch Jump Touch
1 Round
Band Complex
