A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
B.
Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats
Use the same kettlebell for both movements.
A: 185# deadlifts/25# db press and Russian step ups
B: 8:10 w/53# kb
Awesome job!
A. Done. Glad bottom leg push-off is allowed :).
B. Sub’d 2 min of jump ropes for the Row each time. Done in 9:31 w/ 35# KB.
Awesome! Happy Monday to you!
Quick note on today’s workout…literally. It is ok to push off the bottom leg on this move (vs the box step-up which should be controlled). Yes, there should still be control off the floor but it should be an explosive movement where the hip opens quickly. Use weight if you can but the movement should be fast. https://www.youtube.com/watch?v=1ZY3Sc2AhTA