May 17, 2023 – Fitness

Warm-Up
Two sets of:
300 Meter Row
15 Banded Good Mornings
30 seconds of Side Plank (each side)

Followed by…

Two sets of:
3 Broad Jumps
6 Kettlebell Romanian Deadlifts
12 Kettlebell Swings

A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)
Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

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