20 Sprint start*
30 Push-up
40 Kettlebell halo (25lb. W, 45lb. M- Change direction each rep)
50 Kettlebell kayak** (25lb. W, 35lb. M)
60 Double-under***
70 Abmat sit-up
80 revolutions Airdyne
The goal today is a strong, steady, aggressive pace top-to-bottom. Take short, specific rest only as needed, and keep focus on position and breathing. Do not develop the habit of resting during each movement transition. Additionally, water breaks during a short conditioning piece = mental rest, not physical need; If you’re not hydrated before you start, you’re not going to make it up during.
*Our sprint start begins with chest on the ground in the bottom of our push-up position. On call of “GO!” explode to your feet, sprint wp-contentroximately 20 yd., and immediately get back on the ground. Rest varies from 1-10 seconds between reps.
**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.
L + R side touch= 1 rep.
***If the double-under is not yet in your tool box, perform 3 rounds of 30 high-knee jumprope + 5 burpee.