For time:
50 Double Kettlebell Front Squats, 35/25 lbs
25 Bike Calories
75 Kettlebell Swings, 35/25 lbs
25 Bike Calories
50 Double Kettlebell Front Squats, 35/25 lbs
Goal: Sub 15 mins

Workout today has a bit of a chipper feel to it but we are still only working on three movements. The double kettlebell front squat should have you using weight that is reasonable and allowing you to complete all reps in no more than 3 to 4 sets. The bike is going to be a challenge after taxing the legs and will require you to work hard in order to push the pace. The swings in the middle of the workout will be a nice change of pace due to the hinge pattern rather than squat, but with the light weight it’s going to keep your heart rate high and allow you to complete large sets. Back to the bike and front squat to finish things out. This is both a test of will and smarts with pacing and breaking rep schemes as needed.

Post Work
3 rounds for quality of:
10 L/10 R Banded Clamshells
35 Seated Banded Hamstring Curls
True Hip Stretch, L 20 secs/R 20 secs

Accessory work today is focusing on hip and knee health. Athletes will use mini bands with light tension and focus on control. The true hip stretch is a static hold focusing on increasing the range of motion. Athletes should rest as needed between rounds and movements.