Conditioning
For time:
1200-1500 m row
50 SA KB push press
50 goblet squats
50 KB swings
1200-1500 m row
*22 min time cap*
Notes
Today’s workout has rowing, KB push press, goblet squats, and KB swings. Your score is the time it takes to complete the workout or how many reps you’ve completed at the 22 minute time cap.
The rows should take no longer than 6:30 on either end. You may decrease the distance as necessary.
You will use the same KB weight for all three movements. Choose your weight based on the movement that will limit you the most, which will probably be the single arm push press.
You should aim to do the push press at 5-8 reps with each arm before switching.
The goblet squats should be done in 3-4 sets.
The KB swings should be completed in 2-3 sets.