November 9, 2020

Posted By: Christi

For time:
Wall Balls, 20/14 lbs
Kettlebell Swings, 70/53 lbs

Goal: sub 10 mins

Mix of descending and ascending reps here will keep you on your toes and moving. Be confident when moving from one exercise to the next and do your best to minimize any rest with the transition. This is written to challenge you to fight for unbroken sets in the workout. I’m going to encourage you to not worry as much about strategy today and just go for it. The goal time is there but don’t be afraid to push and see if you can do unbroken reps today. The combo will have the legs working quite a bit so remind yourself to keep the swing more of a hinge than a squat to help keep you moving.

3 Rounds for quality of:
10 L Paloff Press
L Arm Overhead Hold, pick load, 40 secs
10 L Teapots, pick load
10 R Paloff Press
R Arm Overhead Hold, pick load, 40 secs
10 R Teapots, pick load

Rest as needed between each round

This is not for time. Focus on quality of movement as you work through the rotational and overhead work. Use loading that is challenging but has you in the “right” position with both an active shoulder and tight midline when overhead. Feel free to use different weights for the overhead carry and teapot if needed.

Post Work
:90sec per side Couch Stretch
2-3min Forward Fold