9 Sled pull (15yd. each @ 1/2 BW)
”Drag” = forward, and “Pull” = backward.
Up to 3 minutes rest, then:
7 reps @ 60% of 1RM
:30 sec. rest
x 3
3 reps @ 80% of 1RM
1 minute rest
x 5
And then, at skill work weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Halo
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, choose a light to moderate weight that allows you to safely complete all movements in sequence with limited interruptions.
Then, at a cool-down pace:
3 minutes Airdyne (Forward)
3 minutes Airdyne (Backward)