Conditioning:

20/15 Calories Biked*

16 High-Low’s*

12 Kettlebell Swings (72/53)

8 Power Snatches (95/63)

 

3 rounds for time

*Males row 20 calories, females row 15.

High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick any lift and perform:

4 reps @ 65% 1RM

4 reps @ 75%

4 reps @ 80%

4 reps @ 85%

4 reps @ 85%

 

 

Flexibility/Mobility:

Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral:

Lower Body, Mid-section, Upper Body

 

 

Post time, lift, loads, and experiences to comments