Warmup
For 10 min
Bike – 30s easy 30s moderate OR row OR jog
-Then-
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Doorway chest stretch each arm
30s Bottom of the squat
Workout Notes
Lightweights and bodyweight movements for today. Were alternating between a bodyweight movement and max kettlebell swings in a minute with 30s rest in between.
Score is total reps!
Workout
As many reps as possible in 11:30 of:
Box Jump, 24/20 in OR broad jump
Rest 30 secs
Sandbag/dumbbell/kettlebell swing, 53/35 lbs, 1 min
Rest 30 secs
Sit-up, 1 min
Rest 30 secs
Sandbag/dumbbell/kettlebell swing, 1 min
Rest 30 secs
Push-up, 1 min
Rest 30 secs
Sandbag, dumbbell, kettlebell swing, 1 min
Rest 30 secs
Forward Plank Hold, 1 min
Rest 30 secs
Sandbag, dumbbell, kettlebell swing 1 min
Accessory
3×8 Single leg weighted calf raise
3×8 Dumbbell bench press, pick weight
3×8 Dumbbell fly, pick weight
*Rest 1 min between sets
and then