5 ROUNDS - FOR TIME
12 Kettlebell Swings
12 Burpees
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
25 Jumping Jacks or 50 Double Unders
Specific Warm Up
Be sure to hit the Kettlebell Swing Primer to get those swings ready to rock and roll! And I guess, do a few burpees… I GUESS : )
Workout of the Day
5 ROUNDS - FOR TIME
12 Burpees
Workout Notes
This workout should be a fast paced burner! I’m thinking somewhere in the 5-10min range. Use that time frame as your guide and choose weights/variations of KB Swings and Burpees that will keep you moving, especially when you don’t want to. That will be the hard part on this one! The simplest ones are always the nastiest…
Optional Accessory Work
Pull Up Strength!
Option 1: If you are able to consistently do sets of >10 strict pull ups, add some weight to your pull ups to give yourself 3 challenging sets of 8-10 reps.
Option 2: If you are able to do 5-10 strict pull ups in a row, go for 3 sets of as many reps as you can.
Option 3: If you are able to do 1-4 strict pull ups, do the following complex 3-5 times, resting in between each attempt: 3 Top-Half-Pull-Ups followed by a :10 negative chin up.
Option 4: If you cannot do a pull up, but you have a pull up bar, try to accumulate 3-5 reps of a :10 chin over bar hold.
Option 5: If you cannot do a pull up, but you have an assisted pull up machine at your gym, perform 3 - 5 Sets of 5 - 10 reps.
Option 6: If you cannot do a pull up and do not have a pull up bar, do 3-5 sets of the following: 10 Bodyweight Rows or Dumbbell Rows + 10 Dumbbell Pullovers
Cool Down
1-2min of Forward Folds
1-2min of Bottom of the Squat Hold
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