STRENGTH: (20 Total Min for strength)
7 Sets of 2
Squat to a box height slightly below parallel.
BeachFit will do:
10 Cal Row
*Add 1 Pushup each Round (Scale to Plank Taps if need, R/L=1)
#front rack reverse lunges
3 “Giant Sets”
12 Front Rack Reverse Lunges (6/side)
12-15 Heavy Russian Kettlebell Swings
Move directly into the swings after racking the barbell, and rest 2:00 between sets.
On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing.
#parks and wreck
Assault Bike Calories or Row
Kettlebell Swings (70/53)
200 Meter Run after each round with heavy ball (30/20lbs)
Weighted AbMat Sit-Ups
Romanian Deadlifts (Video)
Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.