Performance and Fitness | General Warm-up
Three rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
A,
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
Compare your results to August 30, 2024.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
A. 2x20kg rx
B. 2x18kg – 1x18kg rx
A.
4:44 (35’s)
35#kbs