For our workout today, we have a longer chipper. It is rowing, running, kettlebell swings and push presses. The volume of the movements decreases from the first set to the second set. The best strategy will be to start with a moderate pace and build throughout the workout. Although we have a hard cap of 25 minutes today, the goal should be 20 minutes. There should be some time at the end of class for mobility.

EXTENDED WARM-UP

3 SETS*

4 Strict Press (10X2) +
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

WORKOUT

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-