Warm Up:
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Skill Work:
3 sets:
1-5 GHD hip and back extensions
– Rest 1:00-2:00 between sets.
WOD:
5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
– Use one KB.
Intended Stimulus: 9-14 Minutes
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
20 Russian KB swing (18/26 lb)
100-m KB carry
– Use one KB.
Home Workout:
5 rounds for time:
25 Russian dumbbell swing (35/50 lb)
100-meter dumbbell carry
– Use one dumbbell.
Movement scaling options:
Kettlebell swing: Load, reps, kettlebell deadlifts
Kettlebell carry: Load
Cool down:
Accumulate:
1:00 banded shoulder stretch/side