3 rounds for time of:
30/24 Row Calories
30 Kettlebell Swings, 70/53 lbs
Goal: Sub 18 minutes
Simple triplet today that is going to be challenging. Each movement has the potential to jack up the heart rate so it will require some smart pacing and breakiing movements up as needed. Adjust the reps on the “trouble” movement if needed in order to meet the goal time domain. If you feel stuck between weights on the swing I would suggest sticking with a heavier KB and doing a swing to the waist or eye level to get in the response today and build some confidence with heavier loading. Try to keep that row and burpee pace consistent across all rounds.
50 Band Pull Aparts
50 Banded Straight Arm Pull Downs
50 Banded Face Pulls
50 Banded Rows
25 Plate External Rotations, pick load
Accessory work today is focusing on shoulder health. Work through these movements with control while keeping your shoulders packed down and back. The band tension should be moderate to light with the ability to hold big sets. Anything from 25-10 reps would be appropriate. Rest as needed.