September 16, 2020

Posted By: Christi

4 rounds for time of:
Run, 400 m
10 L/10 R Kettlebell Snatches, 53/35 lbs
Goal: sub 15 mins

A fun and simple couplet for today! We want you pushing the pace on the run and this can easily be subbed out for a bike or row if needed. The hands could get a bit of a beating in this workout so be smart in regards to that. KB snatches should be done unbroken each round and we want all reps to be done on the right and then the left. Trust in that fitness and get it done!

For quality:
Hanging L-Sit:
Accumulate 2 mins
Every time you break complete :20sec Handstand Hold

If you can do more than 20 secs of an L-sit stick with the movement. If not and you think you will need to break more than 8 times sub out a hanging knee raise or a tuck position. Each time you break you have a 20 sec handstand hold. This can be done against the wall or if you’re looking for the challenge and have the capacity you can do it freestanding! Some good subs are knees on a box or even a barbell, dumbbell, or kettlebell overhead hold. Ideally you are getting upside down though if you are comfortable with it.

Post Work
2-3min Foam Roll Mid & Upper Back
2min ea. Foam Roll Lats