4 rounds for time of:

30 Russian Dumbbell Swings

Single Arm Dumbbell Overhead Carry, 30 ft

30 Sit-ups

Single Arm Dumbbell Overhead Carry, 30 ft

This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
We expect this piece to take around 12-16 minutes to complete

Hold one head of the dumbbell with both hands for this movement
The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing
Choose a weight that you can complete in 1-2 sets
Substitute an odd object swing or another option from “modifications”

Lock the dumbbell out overhead with one arm for the carries
The elbow should be next to the ear so the body resembles “oI” not “o/”
Choose a weight that allows you to complete the 30 foot segments unbroken
Substitute an odd object carry or another option from “modifications”

Use an AbMat for this station if you have it
If not, you can anchor your feet under dumbbells or your couch

Odd Object Swings
Russian Kettlebell Swings
Banded Pull Throughs

Odd Object Overhead Carry
Kettlebell Overhead Carry
30 Second Side Plank (For 30′)
20 Second Handstand Hold (For 30′)

The belly and the knees play a big role in the dumbbell movements
A tight belly means the core is engaged – which makes it easier to transfer power from the lower body in the swings
This also makes it easier to support the weight in the carries – as the dumbbell is stacked over every joint in the body
Soft knees in the keeps us efficient in the swings and balanced in the carries
When the knees bend too much, the movement becomes more of a squat – meaning the bell has to travel a further distance
When the legs straighten in the carries, it can cause a “rocking” from side to side – which makes it harder to balance the weight

If there’s one station to bring it – it’s the dumbbell swings
With very short overhead carries and sit-ups to follow, theres more to gain by pushing through big sets here than anywhere else
One thing that can be helpful in hanging on is breaking the 30 reps into mental checkpoints
Thinking of the full set as 15-10-5 instead of 30 straight can help you stay focused on the larger task at hand

60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)