Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
15 Kettlebell Swings
400 Meter Run
15 Kettlebell Swings
500 Meter Row
15 Kettlebell Swings
400 Meter Run
15 Kettlebell Swings
Warm-up completed
Used a 24kg kb for the kb swings. All rpunds completed
Squat / CFI (home with LT)
WU
500 m row
2 rds
10 AS x30 sec hold
Xs/Ys band stretch series
5 pushups x 3-5 sec hold T/B
PVC pasthroughs
Driveway High Knees / Hip opener
30 sec deadhang.
Squats 3×5+
255/305/335
335×10
P1RM= 446 lbsm
Squats 5×10
185/195/205/215/225
B. 4 rds
500 m row
3 snatches (135/75)
400 m run
3 snatches (135/75)
500 m bike
Results: 31:11
Great little workout. Forearms on fire, thanks! (24kg KB)