1. Movement Prep/Activation
6 min AMRAP
30-sec ski
30-sec row
30-sec bike
5 Down Dog/Seal Pose Transition
2. Workout Prep
Set up equipment and perform 5/4 calories on each at workout pace.
Grit
Freedom/Independence:
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)
Liberty
15-30-45-60 45-30-15 seconds
Row
Ski
Bike
Target Round: Round of 16/14 +
Minimum Round before scaling: 12/10
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets