5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees

Goal: Sub 10 mins

Today’s workout is for time and is going to be our shorter workout for the week! We have done this workout before so if you’ve been around for awhile chances are that you have done it. This is a sneaky and tough workout but it’s a very simple couplet to have you pushing the intensity on. The kettlebell swing is intended to be heavier. If you need to modify the weight choose a load that challenges you. The swings should be done in an unbroken set if not broken into two sets as needed. The burpee is one that we want to see you holding a steady and strong pace on.

Post Work
3 Rounds:
20 Weighted Abmat Sit Up
100 meter Double KB Front Rack Carry (53’s/35’s)

Accessory work today is focusing on the midline! The double front rack carry is intended to be done with a moderate weight especially since this is a longer distance. Be sure you are staying true to a proper front rack position. Knuckles under the chin.