At moderate weight, 1 round of:
Kettlebell Sequence #2
7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)
Position considered, use the same single kettlebell throughout. Rest briefly between movements as needed. Weakest lift in the sequence dictates weight.
Then, as quickly as possible:
500m Row
10 Rocking chair
10 Burpee
250m Row
5 Rocking chair
5 Burpee
This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!