October 27, 2020

Posted By: Christi

3 Rounds for time of:
30/25 Row Calories
30 Kettlebell Swings, 70/53 lbs
30 Burpees

Goal: sub 24 mins

Going longer today with the rep scheme and movements. Your goal should be to go into this workout confident and with a game plan on how to pace. Strong and steady with minimal breaks and a goal of consistent movement. The row should be a strong pace but something you can get off of and start moving the kettlebell right away. Depending on the type of athlete you are the swing or the burpees will feel like your strength or a bit of a struggle. The movement that is strong for you should have big sets and a bit quicker pacing. The one that we know is a bit of a struggle or can spike our heart rate may be more broken up but do your best to not turn this into any more than 3 sets to complete your work on any round. This is very much a conditioning workout so dig in on it and stay right below that threshold of going too quick.

Post Work
3 Rounds Tabata Mash :20 sec of work and :10 sec of rest:
Wall Sit
GHD Hold or Superman
Pistol Hold
Dead Hang

Working through some static holds today to finish things off.