2 rounds of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
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 (note L & R). Today, first round is performed at skill work weight (uninterrupted, weight stays in-hand), and second round is heavy and should require interruption; If needed in round 2, rest up to :30 sec. between each lift.
Then, aggressively:
300m row
15 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
Ball remains in-hand but touches the ground at the end of each shuttle run. Today is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.