Warm-up
Spend 2 minutes in Z1
Then, 5 min AMRAP
5 strict pull-ups or ring rows
10 push-ups
15 air squats
20 sit-ups
Mobility
Group mobility session
Strength
A1. SA KB push press – 4x8e
A2. Bent over rows – 4x8e
Both A1 and A2 are AHAP
Simple. But really challenging how you hold the kettlebell might change the way you find it in the front rack position. If you grab the handle of the bell in a semi-false grip so it runs from between your thumb and index finger to slightly below your palm it will help you find a much better rack. If you allow the handle to run under each of your knuckles it won’t get into a good front rack position. No front rack position, no push press. Give it a try.
WOD
“Thank you next”
14 min EMOM
Evens – 15/12 cals row
Odds – 1 ME set of ring dips
The row part is easy in context. The dip portion will be very individual based. On the odd minute get off the rower and complete one max effort set of dips with the goal of holding that number for all SEVEN rounds. Going to be much harder than maintaining calories on the rower.
