5 minutes 1-arm kettlebell swing @ 35lb. W, 55lb. M
Perform as many quality reps as possible, switching hands as desired.
If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form.
Then, as many rounds as possible in 10 minutes of:
:30 sec. double kettlebell rack hold @ 1/2 BW
2 Sprint start*
1 rep “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
Today, if training in a group: Walking, by any person, at any time=
1 additional round after time expires.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.