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21/12/24 Saturday Workout of the Day

Warm-Up


3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

:30 Glute Bridge Hold


"Beijing-Hangzhou"


Each Set for Time, With Partner


Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint


Kettlebell: 32/24kg


Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.


Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.


Stimulus: Sprint Conditioning

RPE: 9/10


Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

 
 
 

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