Sorry, not sorry.

SESSION for Wednesday 4/29/2020

WARMUP

Jump rope for 5:00, going through different variations (or jumping jacks/penguin jumps/squats depending on your equipment and neighbor situation.
– Kettlebell RDLs
– Cover set up and points of performance for KB swing. Make sure you are starting the swing with a flat back and picking the KB up in front of you.

Rx WORKOUT

AMRAP in 20 minutes:
10 reverse crunches
20 American KB swings, 24/16/12kg
30 double unders

NO EQUIPMENT OPTION

AMRAP in 20 minutes:
10 reverse crunches
10 Romanian deadlifts + 10 push presses (using a heavy backpack)
30 jumping jacks

This is a workout where athletes *should* be able to put it in cruise control and just go, doing all the sets unbroken.  That said scale appropriately so that not taking a lot of breaks during this workout. An athlete who scales correctly should be able to do 8+ rounds.

Share rounds and reps to comments!

2nd Serving – Need More Work? (Strength-Bias)

every 2:00 on the minute x3 do 8-12 front-loaded good morning and 8-12 bent over row

every 2:00 on the minute x3 do 12-15 overhead situps & 8-12 z-press

every 3:00 on the minute x3 do 50 banded bicep curls

HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps

READ: Poll: Most WA Voters Wary of Reopening Economy Too Soon – Crosscut
WATCH: Follow-Along Workout: AIR SQUATS & DOUBLE UNDERS

1 reply
  1. Kaia
    Kaia says:

    12 rounds + 10 reps – 16 kg. KB, substituting jumping jacks for DUs (missed out on this workout because of an assignment for work but I wanted to come back to the ones I missed!)

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