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Warmup:
3:00 easy blood flow
Into
2 rds:
50’ lunge and rotations
10 prone snow angels
10 cat cows
5/5/5/5 KB PP/Lunges/Swings/Squats
Monostructural conditioning:
AMRAP 24:
250m Row/Ski
25 DBL KB Push Press
250m Row/Ski
25 DBL KB Lunges
250m Row/Ski
25 DBL KB Swings
250m Row/Ski
25 DBL KB Squats
(35/25)
Intent: move at a pace you can maintain large sets with the kettlebells. Maintain quality output with the rowing/skiing. Pace accordingly and just breathe. Consider this a nice flush.
Core + Pump:
3 sets
10 V-ups + 10 Hollow Rocks + :10 Hollow Body
10 front Raise + 10 lateral raises
20 hammer curls