:30 sec. Knees-to-elbows
:30 sec. 1-arm kettlebell swing* (35lb. W, 55lb. M)
:30 sec. Kettlebell Kayak** (35lb. W, 55lb. M)
1 minute rest
As in Tabata intervals, switches are on a moving clock and score in each movement is counted from lowest round. Add all 3 together at the end for total score. Note: There is no additional rest after the 400m run.
*Switch arms as desired either every rep, every 5 reps, or by round.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.