Stamina builder. This workout won’t look like much to the naked eye, but anyone who’s been doing CF for a while understands those are the painful ones that can catch you off guard! Simple doesn’t mean easy, and you can never be deceived with “less” when it comes to volume. But today is no low volume day, we run a bit but we do a lot of burpee pull ups and 150 KB swings to be exact. This isn’t to create fear or lack of enthusiasm for the session but to allow you to see the value here today is all of our focus and energy on getting this work done for time!
3 Shuttle Run
6 No push up burpee
3 rounds for quality and warm up
________
10 Spiderman
10 Scorpion
10 Supinate Scap pull up (palms toward body)
5 Hand release push ups
10 Hip Airplane (https://www.youtube.com/watch?v=2hIL15iGuNA)
2 rounds
_______
“Long way Down”
RXConditioning:
25-20-15-10-5
Burpee Pull up
10-8-6-4-2
Shuttle Run (25ft. X 2 = 1)
50-40-30-20-10
American Kettlebell Swing (53/35lb.)
For time.
Flow: 25,10,50…20,8,40….ect.
“Long way Down”
Intermediate:
25-20-15-10-5
Burpee Pull up
10-8-6-4-2
Shuttle Run (25ft. X 2 = 1)
50-40-30-20-10
American Kettlebell Swing (35/25lb.)
For time.
“Long way Down”
Baseline:
10-10-10-10-10
Burpee Pull up
10-8-6-4-2
Shuttle Run (25ft. X 2 = 1) **Sub Cal Row or Bike 25-20-15-10-5 for anyone who can’t run**
20-20-20-20-20
American Kettlebell Swing (35/25lb.)
For time.
1:00 forearm stretch each arm (https://www.youtube.com/watch?v=WskJp2Pz2cc)
+
1:00 Lat stretch each side on top (https://www.youtube.com/shorts/-d4iG6Qc-_A)
