Warm Up:
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
WOD:
3 rounds for time:
90 double-unders
30 KB swings (35/53 lb)
Intended Stimulus: 7-11 Minutes
Intermediate:
3 rounds for time:
50 double-unders
30 KB swings (26/44 lb)
Beginner:
3 rounds for time:
50 single-unders
20 Russian KB swings (18/26 lb)
Home Workout:
3 rounds for time:
90 double-unders
30 dumbbell swings (35/50 lb)
Movement scaling options:
Double unders: Reps, single-unders
KB swing: Load, reps, range of motion
Post-Workout Skill Work:
For time:
200-m single-arm KB overhead walk
– Use the same KB you used in the workout.
– Switch arms as needed.