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GENERAL WARM UP 5-15minutes
Bike or Row 8xs:
–:20sec Easy
–:10sec Hard
2 Round:
–10 PVC Pass Thru
–10 PVC Lifts
–10 Sumo Inchworm
–:30sec Hollow Body Plank Hold
SPECIFIC WARM UP 15-25minutes
General Toes to Bar Warm Up 2xs:
–10 Pike Compression
–10 Segmented Row
–8 Kip Swing
–3 Kipping Knee Raise + 3 Toes to Bar or Kipping Leg Raise
Kettlebell Specific Warm-Up 1x:
–15 KB Deadlift
–:20sec Single Leg Balance (right)
–:20sec Single Leg Balance (left)
–8 Russian Swings
–:20sec Single Leg Balance w/ T-hold (right)
–:20sec Single Leg Balance w/ T-hold (left)
–8 KB Swing
For Time:
21-18-15-12-9-6-3
Toe To Bar
Kettlebell Swing (70/53)
Cash Out:
84 Calorie Bike
Goal: Sub 17 min
For Time Scaled Version:
18-15-12-9-6-3
Knees to Armpit
Russian Swing (53/35)
Cash Out:
62 Calorie Bike
10-8-6-4-2 For Quality:
Pull-Over
Plate Wraps
