Monday, November 4, 2013

KB Swing Fitness Workout #204


Day 9/56

CONDITIONING:
EMOM, 5 Minutes
Max UB weighted pull-ups*

*Unbroken pull-ups; prep for this by having the weights standing by near you. I usually works best by holding a dumbell between your feet.

EMOM, 5 Minutes
3 Squat Cleans
55%, 65%, 65%, 75% and 85% rounds EMOM.

INTENSITY:
3 Rounds for Time of:
400m Run
15 KB Swings (1.5p/1p)
15 KB SDHP (1.5p/1p)

RESET:
3 Rounds of:
10 KB Orbits, Left
2 Turkish Get-Ups
10 KB Orbits, Right
2 KB Goblet Squat and Hold (15s)