Training 5-30-2017

Warm-up: Joint Mobility/Dynamic


14 min AMRAP

10 Cal Row, 20 Russian Swings
12 Cal Row, 24 Russian Swings
14 Cal Row, 28 Russian Swings
16 Cal Row, 32 Russian Swings

*If you break a set of swings the AMRAP comes to an early end. Try and pick a Heavy bell thats really going to challenge you on this one. If you dont have a Heavy singular bell then swing doubles.


3 Rounds

20 Diggers (10R/10L)
Immediately following your last Digger perform a Max Distance Farmers walk

*This workout is NOT “for time”
*KettleBell Weight is up to you
*Your Farmers walk terminates as soon as your Bells touch the Ground, then perform 10 burpees and return. You may set the Bells down as many times as you like on your return trip but the goal should be to carry them back in the way they went out.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)