400m Run

40 KB Swings  53#/35#

800m Run

30 KB Swings  62#/44#

400m Run

20 KB Swings 70#/53#


30/30 DB Push Press  35#/25#

2 times.

30/30 AirDyne

2 times.

3 cycles total.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level. Important things to keep in mind during KB swings, keep your chest up and use a big hip drive to move the load. Let your forearms hit your upper thighs and this will ensure that the KB stays above your knees. This will help keep your chest up even more. If you use those helpful ques when the KBs get heavier, you will be more efficient and less likely to injure yourself in the process. 30/30 push press reads: 30 seconds of work followed by 30 seconds static hold overhead. Twice. 30/30 AirDyne reads: 30 seconds all out followed by 30 seconds rest. Twice. 3 times total. For those following at home without an AirDyne, use a rower set on 10.