Warm-Up | Performance & Fitness
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Three sets of the following Kettlebell Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds
Then…
In teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Alternating Single-Arm Dumbbell Snatches (50/35 lb DB)*
Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.
When the running clock reaches 20:00…
In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.