August 7, 2021

Posted By: Christi

Every 1 min for 15 mins, alternating between:
Min 1: 15/13 Row Calories + max rep Single Unders
Min 2: 15 Russian Kettlebell Swings, 53/35 lbs + max rep Single Unders
Min 3: 15-20 AbMat Sit-ups + max rep Single Unders

Giving ourselves a chance to push a bit here but within some parameters. The row should be reasonable and allow for transition within the minute of work. Adjust reps if needed. Swings are Russian and we want you working a true hinge pattern here. Weight remains light to allow you to do the set unbroken and have quite a bit of time to rest. Sit up is also reasonable and you can do these with your feet anchored or not. At the completion of each exercise do max rep single under till you have to rotate. This is a great way to keep the heart rate up, stay warm, and work on jumping mechanics.

Optional Accessory
For distance:
Sled Drag: 1x 10 mins, pick load
Use a moderate weight that allows for a steady march.

Post Work
:30sec Downward Dog
:30sec per side Spiderman Stretch
:30sec Cobra Pose