1 set:10 leg swings/leg10 lateral leg swings/leg10 over-the-fences/leg5 consecutive Samson stretch lunges/leg10 inchworms10 unweighted single-leg deadlifts/legProgressive warm-up | 5:001 set:10 alternating reverse lunges5 kettlebell deadlifts5 Russian kettlebell swings1 set:10 walking lunges (slow)5 Russian kettlebell swings5 kettlebell swings1 set:10 walking lunges (fast)8 kettlebell swings
- RX - 5 rounds for time with a partner:40 walking lunges30 KB swings (35/53 lb)20 KB goblet squats (35/53 lb)10 single-DB devils presses (35/50 lb)- Split work as desired.
- INTERMEDIATE -5 rounds for time with a partner:40 walking lunges30 KB swings (26/35 lb)20 KB goblet squats (26/35 lb)10 single-DB devils presses (20/35 lb)- Split work as desired.
- BEGINNER -5 rounds for time with a partner:20 walking lunges20 KB swings (18/26 lb)20 goblet squats (18/26 lb)10 single-DB devils presses (10/15 lb)- Split work as desired.
- MASTERS 55+ -5 rounds for time with a partner:40 walking lunges30 KB swings (26/35 lb)20 KB goblet squats (26/35 lb)10 single-DB devils presses (20/35 lb)- Split work as desired.
2 sets::45 couch stretch/leg
5 rounds for time with a partner:40 walking lunges30 KB swings (35/53 lb)20 KB goblet squats (35/53 lb)10 single-DB devils presses (35/50 lb)- Split work as desired.
On a 15:00 clock:Bike, row, or ski for distance- Every minute perform a :15 sprint.
- Score is total distance; scores will be different per which machine you use.- Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.- Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace. - Use any bike available or substitute run or ski as needed.