September 7, 2024 – Performance

Warm-Up | Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps

Followed by…

One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps

Then…

Five rounds for time of:
40/30 Calories of Assault Bike
30 Kettlebell Swings (24/16 kg)
20 Box Step-Overs with Kettlebell (24″/20″; 24/16 kg)