Build-the-Base/Flow Workout

For quality:
50 Calorie Bike
100′ each Single Arm Kettlebell Farmers Carry, pick load
10 L/R Lateral Med Ball Throws, pick load
10 L/R Single Arm Kettlebell Front Rack Reverse Lunge + Press, pick load
50 Calorie Bike
100′ each Single Arm Kettlebell Overhead Carry, pick load
30 Russian Twists, pick load
10 L/R Single Arm Kettlebell Clean + Squats, pick load
50 Calorie Bike
100′ each Single Arm Bottoms-up Kettlebell Carry, pick load
15 L/R Crossbody Muscle Snatches, pick load
10 L/R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

Goal: Complete at an RPE of 6-7 (roughly 70%).

We are continuing with the build the base workouts that are focused on sustained effort. This week we want you backing off a bit on the pace and working at about 60-70% of your max effort. The goal is still sustained effort but just at lower intensity. See if you can keep a similar pace from the bike to the movements in regards to your heart rate. Still focus on quality of movement with the carries and adjust loading as needed to challenge yourself but do it well.

Foam Roll
Quads, 90 secs/side
IT Band, 60 secs/side
Glutes, 90 secs/side
Lats, 60 secs/side
Triceps, 60 secs/side
Upper Back, 90 secs

Post Work
1x:
2min Underhand PVC Stretch
2-3min Straddle Stretch