November 29, 2021

Posted By: Christi

4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans, 53/35 lbs
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges, 53/35 lbs
35 Double Unders

Goal: Sub 15 min

Our 4 round workout today gives us a chance to work on some unilateral work. Loading on the kettlebell should be something that allows you to get all of your cleans done unbroken. Likely the same with the front rack reverse lunge. Complete all reps on one arm/leg before moving to the other side. Double Unders today are reasonable sets so it’s a great opportunity to work on consistency and position. If you’re feeling good today I would suggest trying to do each round unbroken.

Shoulder Maintenance
3 rounds for quality of:
10 L/10 R Plate External Rotations, pick load
15 Band Face Pulls
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

Post Work
1min High Plank Calf Stretch
1-2min per side Pigeon Stretch