KB SWING AND WALL-BALL SHOT
10 KB Deadlift
5 Single arm swings chest height/side
10 Russian KB swing
10 Wall-ball front squats
10 Wall-ball push presses to target
10 Wall-ball shots
Use work out weights
RX
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest
BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest
INTENDED STIMULUS
Fight Gone Bad format. 🙂
10-15 cal, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.
Perform at least 60 total reps per round. scale to maintain reps.
Hit each minute hard and utilize the built-in rest.
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2minutes Rowing Running Biking
Over All Dynamic Body Activation
post terroir chain hips shoulders
On a 7:00 Clock:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.