September 17, 2021

Posted By: Christi

Partner “Eva”
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

Goal: Sub 40 min

This is our longer workout for the week! “Eva” is a tough workout to tackle and has quite a bit of volume so we’re going to grab a buddy and knock it out! Take note of the time domain of 40-minutes. This is two days of running back to back and we have intentionally done this. The 800-meter run will be completed in 200m intervals in a you go, I go format. This should be done within 3:30-4min per round. The kettlebell swing is to be done at a moderate weight. You can break these up as needed between you and your partner. The pull-ups accumulate to be a lot of volume even with a partner. Adjust the reps to what you are capable of. Ideally, athletes are able to get these done within 2-3 sets per round. Be sure to choose reps and loading that is appropriate for you.

Post Work
For quality:
25 Banded Pull Aparts
50 Band Face Pulls
25 Plate External Rotations, pick load
50 Tiger Walks