Workout of the Day
21 Rounds
Every 90 seconds
1) Row 15/12 cal
2) 21 KB Swings
3) 50 Double Unders/100 singles
This is a long set of intervals. Each 90 seconds, you’ll do one exercise, so you’ll do each exercise seven times. Try to keep the work/rest ration to about :60/:30 and stay consistent.
Scale the Double Unders to a number that you can get consistently. You’ll start to feel this workout around sink in around minute 9 or 10.
No score…just take notes.
Movements:
Jump Rope (Double Unders) | Kettlebell Swing | Row
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Barbell Bettys
Back Squat for load:
#1: 5 reps @ 65%
#2: 4 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 10 reps @ 70%
Movements:
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10 KB Deadlifts
10 KB Toe Taps
10 Hanging Knee Raises
10 Bench/Box Dips
Movements:
Bench Press | Deadlift | Kettlebell Swing
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