Workout #1

5k Run

Workout #2

500m Row

400m Run

15 Burpees

4 times.

Workout #3

50 Double Unders

10 Burpees

500m Row

5 times.

Pick one from the above workouts and post time. Competitors pick 2.

Coaching Tips: Scale load and movements to match your current fitness level.  All 3 of these workouts are around 20-25 minutes each, so, keep that in mind if you are going to do two of them. No weights are involved in these workouts, so use them as an active recovery session.

KB Clean and Jerks, done with a pair or with just one, are a challenge in the squat and jerk portion of the exercise. Both flexibility and strength are major players in executing the movement efficiently. Scott shows great depth in the squat and good range of motion in the shoulder girdle taking the KB overhead.