Mobility: Hip (playlist video here)
Strength: Power Clean 1-1-1-1-1-1-1 (7 sets of 1 rep at ‘strong effort’, adjusting load each set)
Super Set: 10-20 hollow rocks between each set
Metabolic Conditioning: “Tire Iron”
20 American Kettlebell swings (53lbs, 35lbs, 26lbs)
15 American Kettlebell swings
10 American Kettlebell swings
Scaling Guide: 4 – 8 minutes. Scale Up: 70/53lb kb.
Coaching Tips: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest. Keep the back flat on the top of the swing as well as the bottom (the core should be locked the entire time).
Optional ‘Cash Out’: 100m db/kb farmer carry, 12 burpees, 3 rounds