Thursday, April 6th
“Strength/Skill:
Kettlebell Warm up/Strength/Skill”
“Met-con:
Lumber Jack 20 Teams of 2 Complete the Following:
25 Minute AMRAP
20 Deadlifts (275/185)
Run 400m
20 American Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 lbs each)
Run 400m
*run 400 meters together”
We are gonna spend a good bit of time warming up with KB. Use this time to get heavier on the windmills and challenge strength at end range. This is meant to be a long interval workout. The rest will keep form solid and intensity high. This is that 1:1 work rest ratio that has tremendous carryover to aerobic capacity. Use weights that might be a little heavier than you otherwise wood if you are scaling due to having a partner.