50 Kettlebell Goblet Step Back Lunges (53/35) (in sets of 14+)
50 Kettlebell Swings (in sets of 14+)
50 Burpee over Kettlebell
50 Toes to Bar (in sets of 7+)
-rest 3 minutes-
25 Toes to Bar (in sets of 5+)
25 Burpee over Kettlebell
25 Kettlebell Swings (in sets of 10+)
25 Kettlebell Goblet Step Back Lunges (53/35) (in sets of 10+)
Time Cap Workout 1: 14:00
Time Cap Workout 2: 8:00
Workout 1: Optimal sub 10:00
Workout 2: Optimal sub 5:00
3 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral single DB Farmers Carry (left)
30 yd Isolateral single DB Farmers Carry (right)
-Rest 2-3 minutes b/t rounds-
6 minutes moving through:
1:00 Standing Bike (easy-moderate)
10 Step Back Lunge
15 Banded Good Morning
5 No Jump Burpee
10 Lateral Hop Over Kettlebell
10 Kip to Swing
1 Set (at workout pace):
4 Goblet Step Back Lunges (at workout weight)
5 Kettlebell Swings (at workout weight)
5 Burpee over Kettlebell
5 Toes to Bar