Complete as many rounds as possible in 15 mins of:

Run, 200 m

15 Kettlebell Swings, 53/35 lbs

10 Burpees

Target number of Rounds: 6-7 Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Large Class Target number of Rounds: Same as Regular
Large Class Minimum number of Rounds before scaling: Same as Regular

Today’s workout is just about setting a steady and consistent effort that can be kept across the entire workout. Athletes will be tasked to start and finish with the same pace and sets. Settle in early and don’t come out swinging only to fall into a cardio deficit.

Controlling the breathing and tempo is going to be key. Athletes should aim to complete a round every 2-3 minutes.

4 rounds for quality of:

12 Plate Front Raises, pick load

10 Seated Alternating Dumbbell Curls, pick load

* Rest 1 min

Plate Front Raises- moderate weight – maintain quality
Seated Alternating Dumbbell Curls- moderate weight – maintain quality