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GENERAL/SPECIFIC WARM UP 5-20minutes
Equipment needed:
–Bike, Rower.
–Light to moderate Kettlebell or Dumbbell.
1 Round:
–1min Bike, Row
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Straight Leg Sit Up
1 Round:
–1min Bike, Row
–6 Kip Swing
–3 Kip Swing + Stop + 3 Kip Swing
–3 Kipping Knee Raise
–3 Knees to Elbow or as close as possible
–3 Toes to Bar
1 Round:
–1min Bike, Row
–6ea Single Arm Kettlebell Swing
–3ea Single Arm Kettlebell Swing + Pull Back
–3ea Single Arm Kettlebell Snatch
–3ea Single Arm Clean & Jerk
4 Rounds OR 30 min/whichever comes first:
30 Cal Bike
10 Toes to Bar
10 Single Arm Kettlebell Russian Swing/side (35/26)
10 Kettlebell Clean and Jerk/side
10 Kettlebell Snatch/side
*43 Cal Row if no Bikes
Scaled Version:
4 Rounds OR 30 min/whichever comes first:
3 min Bike or Row
10 Straight Leg Sit Up
10 Single Arm Dumbbell Russian Swing/side (35/26)
10 Dumbbell Hang Clean and Jerk/side
10 Dumbbell Hang Snatch/side
Minimal Gear Version:
4 Rounds OR 30 min/whichever comes first:
600 meter Run
10 Toes to Bar
10 Single Arm Kettlebell Russian Swing/side (44/26)
10 Kettlebell Clean and Jerk/side
10 Kettlebell Snatch/side
Bodyweight Version:
4 Rounds OR 30 min/whichever comes first:
600 meter Run
10 V-Up
10 Inchworm + Push Up
10 Hand Release Push Ups
10 Alternating Wall Plank
2 Rounds for Quality:
:30 sec Cobra Pose
10 Eccentric Stiff Legged Deadlift w/ :06 sec lowering and regular return
:30 sec each Pec Stretch
10 Eccentric Dumbbell Pullover w/ :06 sec lowering and regular return
