1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
2. Strength
10 minutes to establish a heavy 2 rep Shoulder Press
3. Workout Prep
2 sets:
1 Wall Walk
4 Kettlebell Swings (build in weight)
5/4 Calorie Row (build in pace)
“Man, you smell like Phys. Ed”
Freedom (RX’d)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
(KG conv: 32/24 KB)
Independence
4-3-2-1-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (53/35)
20-16-12-8-4
Calorie Row
(Women Calories: 16-12-10-6-4)
(KG conv: 24/16 KB)
Liberty
5-4-3-2-1
Inch Worms
15-12-9-6-3
Russian Kettlebell Swings (light)
(Women Calories: 11-9-7-5-3)
Calorie Row
-
Target time: 12-14 minutes
-
Time cap: 16 minutes
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
10 minutes to establish a Heavy 2 rep