General Warm Up (5-12)
Partner Up
P1) :30 Row (pace gets faster each time)
P2) :30 Glute Bridge Left Leg, :30 Plank :30 Glute Bridge Right Leg, :30 Hollow Hold
*P1 will row while P2 is doing glute bridge. Once :30 is done, partners will rotate so now P2 is rowing and P1 is doing glute bridge. Rotate again and move on to row and plank and so on
Specific Warm Up (12-19)
KBS:
10 KB Deadlift
8 Single Arm KBS (4/side)
3 Russian KBS (eye level)
3 American KBS (all the way overhead)
*All at lighter load
3-5 American KBS (workout load
Situp:
5 Tempo Situp (:03 lower)
5 Situp
RX (23-43)
Every 4:00 x 5 sets
15/12 Cal Row
20 American KB Swing (70/53lb.)
30 Abmat Sit Up
Intermediate
Every 4:00 x 5 sets
12/9 Cal Row
20 American KB Swing (53/35lb.)
20 Abmat Sit Up
Baseline
Every 4:00 x 5 sets
9/6 Cal Row
15 American KB Swing (15/10lb.)
15 assisted/ banded sit up
(48-60)
3-4 sets:
:30 Suitcase Hold (AHAP, each side)
20-25 Banded Good Morning
After hitting nearly every major muscle group hard yesterday, today is about training smart while still bringing intensity. The goal is to recover enough between rounds to attack each interval with speed and urgency on the row and kettlebell swings, while maintaining a steady, controlled rhythm on the sit-ups.
The kettlebell should be challenging, but athletes should be able to complete the swings unbroken early on. Row calories can be adjusted if athletes cannot consistently finish in under 1:00 while maintaining effort. The target is to complete each round in under 3:00, leaving at least 1:00 of recovery before the next interval.