4 rounds, each round for time, of:

36/28 Row Calories

24 Kettlebell Swings, 53/35 lbs

12 Burpee Over Rowers

* Go every 6 mins.

Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Large Class Target time each set: 2:30-3:15
Large Class Time cap each set: 4 minutes

Four moderate aggressive sets here where athletes will look to increase pacing across. The time cap will make it difficult to get optimal rest, so ensure athletes focus on getting their heart rate down during the rest and finish within the target time. This will be a solid challenge for athletes, especially regarding how well they can manage their heart rate, recover, and hold a pace.

3 rounds for quality of:

10 Romanian Deadlifts, pick load

10 Ring Hamstring Curls

* Rest 1 min

Romanian Deadlifts- Moderate weight – maintain control and quality RPE 7
Ring Hamstring Curls / Towel/Slider Hamstring Curls / Rower Hamstring Curls