18/10/24 Friday Workout of the Day

Warm-Up

3 Sets, For Quality

200m Run

8/8 Single Leg Crossbody Romanian Deadlift

8/8 Single Arm Kettlebell Push Press

10 Alternating Goblet Reverse Lunges

2 Wall Walks

"Siege of Troy"

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 24/16kg

*You must switch arms @ 7.5m

Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

Rx+: 

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 32/24kg

*You must switch arms @7.5m

Level 1:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

15m Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-

Kettlebell: 20/12kg

Dumbbells: 2x12.5/7.5kg

Level 2:

For Time:

5 Sets

14 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 20/12kg

*You must switch arms @ 7.5m

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories :

For Quality

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row