March 14, 2022

Posted By: Christi

Deload Week!!
This is the start of our deload week. The overall goal behind this week is to have you taking some time to back off the intensity and volume to help aid in overall recovery. This is also a great time to slow things down and focus on quality movement, position, and a full range of motion.

Flow Workout

50 Bike or Row Calories

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

A flow workout focused on sustained effort. You should be working at about 60-70% of your max effort which should be 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 while focusing on solid mechanics.

Post Work 1x:
2min Straddle Stretch
1min Straddle Stretch (right)
1min Straddle Stretch (left)