Thursday January 25, 2018


Build to a Heavy 3-Rep

“Lung Butter”

Teams of 3
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Schwinn Bike
150′ Shuttle Sprint

Keeping things varied today by building to a heavy 3-rep Deadlift. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, break out into teams of 3 for a burner. Complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that you will complete 7 reps unbroken every turn. Setup cones 50 meters apart for the shuttle sprints to have athletes complete 3 lengths. With this format, the kettlebells and bike will be on opposite ends of the room. If unable to Schwinn Bike, complete a 7/5 calorie Row. Score is total rounds and reps after 20 minutes.