6 ROUNDS - FOR TIME
10 Kettlebell Swings
15 Cal Air Bike
1:00 Rest
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
:10 Arch Hold - Alligator Roll - :10 Hollow Hold
Specific Warm Up
Hit that Kettlebell Swing Primer and get your swings ready to go!
Workout of the Day
6 ROUNDS - FOR TIME
15 Cal Air Bike
1:00 Rest
Notes and Modifications
This workout should be short sprints of you going FULL HAM SANDWICH. The kettlebell is only 10 reps so that (if you are comfortable with the movement) you can go as heavy as possible for maximum output. Then, you jump on the bike and SPRINNNNNNT those 15 Calories. That 1min rest is there for you to recover, but it won’t be enough. Rinse, repeat.
If you do not have an Air Bike (Assault Bike/Echo Bike) available to you, here are other options:
250m Row
500m C2 Bike
75 Single Unders, Jumping extra high
15 Burpees
1:00 of Burpees
1:00 Squat Thrusts
1:00 of Any Cardio that gets your heart rate way up!
Optional Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
Couch Stretch - 1-2min per leg
Pigeon/Figure 4 - 1-2min per leg
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