July 21, 2022

Posted By: Christi

REMINDER…Modified hours TODAY!
5am, 6am, 9am classes ONLY and 4-6pm Open Gym

7 rounds for time of:
5 Push Press, pick load (unbroken)
15 Russian Kettlebell Swings, 70/53 lbs
Rest 2 mins

This is going to be a fun workout to get after and a great way to change things up. This is going to be scored as total weight although you should treat each round like intervals since you will rest 2-minutes between rounds. For the push press, use the heaviest weight you can handle for each set. You can stay at the same weight or build across each set. Ideally, the push press will come out of the rack, but alternatively, you can take it from the floor. Goal is to get all 5 reps done in an unbroken set. This will be coupled with 15 kettlebell swings done to chest height in an unbroken set. During the 2-minute rest, focus on recovery and getting ready to push hard the next round.

Post Work
2-3 rounds for quality of:
21 Barbell Curl 21s, pick load*
21 Banded Leg Extensions
21 Behind-the-Neck Dumbbell Tricep Extensions, pick load
*Barbell Curl 21s- 7 reps from bottom to half way / 7 reps from half way to top / 7 rull range of motion reps

Rest as needed between rounds.

Finishing today off with a bit of meathead work that will be fun to get after. Use loading and band tension that challenges you.