Mobility, Activation & Warm-Up
Spend 3-5 minutes in the Medball Thoracic Opener
followed by …
Two sets of:
Row x 300 meters
PVC Pipe Pass Thrus
Side Plank x 30 seconds per side
followed by …
Two sets of:
Alternating Kettlebell Snatch x 6 reps
Kettlebell Front Rack Walking Lunge x 12 reps
A.
Three sets, not for time, of:
40-80 Double-Unders or 20-40 Crossovers
1-2 Rope Climbs (you may elect to practice legless if you want)
Freestanding Handstand Marching x 30 seconds
*you may also try handstand marching on box
B.
Three sets of:
Landmine Cossack Squats x 6-8 reps @ 3111 (control the descent)
Rest 30 seconds after each leg
GHD Hip Extensions x 10-12 reps @ 3011
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
Rest 60 seconds
C.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges
35-54: 24/16 kg
55+: 16/12 kg
General Training Notes:
Enjoy the variety of movements today. Practice quality movement in the gymnastics play time and don’t complete for time. Then you’ll work through three sets of landmine cossack squats, focusing on controlling your descent. You may add weight to the GHD hip extension only if you can maintain the tempo for the rep range and then some medium weight kettlebell rows. When doing these please rotate palms from pronated at the bottom to supinated at the top.
Then you get to add some intensity to your work with todays workout “Deceit.” It looks easy, simple enough … how hard can this be? 😉 I’d like to see you really push this workout. Row around your 2k pace and then get those kettlebells in a secure position overhead. Quick steps on your lunges – can you go unbroken on these? If you break, make sure you do so before your overhead fails (think about breaking like 1-2 steps shy of failure). Lets see who can go unbroken!