Warm up:
100m farmers walk
10 hip hinge
squat walk

Glute mobility with a lacrosse ball

Kettlebell swing (check Monday’s video for instruction)

Goblet squat

For Time:

400m farmers walk (2 x 53/35)
40 goblet squats (53/35)
40 kb swings (53/35)
200m farmers walk
20 goblet squats
20 kb swings
100m farmers walk
10 goblet squats
10 kb swings
50m farmers walk
5 goblet squats
5 kb swings

Coaches’ Notes:
No time cap on this but expect it to take 18-25 mins.

Big challenge to your grip and your midline today.

Chalk up and select a weight on the farmers walk that is challenging, but allows you to get at least the first 100m to 200m without needing to put the KBs down. If you do not select a weight that challenges you, this will be too easy.

As you get tired, make sure you are protecting your midline by keeping your belly tight, and setting up with your shoulders back, chest up on the KB swings and goblet squats.

Use only one KB for the swings and squats.


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