Warm-Up: Tabata Cycle (8 rounds :20 work, :10 rest)
Odd sets= double unders, Even sets= burpees
Part 1.
Cap= 12 minutes
50 Hand to Hand Kettlebell Swings (53/35)
500 m Row
40 H2H KB Swings
400 m row
30 H2H KB Swings
300 m row
20 H2H KB Swings
200 m row
10 H2H KB Swings
100 m row
Notes:
• To be completed as fast as possible under the 12 minute time cap
• All KB swings to eye level
• Switch hands at top of swing
• Each Switch = 1 rep
• Scale as needed
Rest 10:00
Part 2. Rowing Intervals
3 Rounds
1:30 Row (As many meters as possible)
0:30 Paddle (light rowing)
Damper setting
M= 8, 6, 4
F= 7, 5, 3
Note meters for every 1:30 working interval.
*Note this workout is for endurance athletes only! The next time to join will be in session 3 which begins the week of December 30th.