Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
3 rounds
In 5:00
18-21 calories
18 kettlebell snatch
15 push ups
3:30 cap on each round
Notes
Today’s workout consists of 3 rounds of 18-21 calories, 18 kettlebell snatches, and 15 push ups. You will start a new round every 5 minutes, and each round will have a 3:30 time cap. Your score is the sum total time of all 3 rounds.
The calories shouldn’t take much more than about 1:15. Reduce the amount if necessary.
The kettlebell snatches should be completed unbroken each round. Complete 9 reps on one arm and then 9 reps on the other arm.
The pushups should be done in 2 sets or less each round. Elevate the hands as necessary to accomplish this.