220212

Workout of the day

3 rounds for time of:
15 kettlebell swings
20 box jumps
250-meter row

W: 35lb kettlebell, 20in box
M: 53lb kettlebell, 24in box

This workout combine several lower body dominate exercises at low to moderate reps. This can be sprinted for experienced athletes who know their 250-meter pace, and have a rhythm for box jumps. The swings, box jump, and row use the hip very similarly but just different enough that most athletes will need to pace this workout to manage fatigue from these three similar exercises. 

Workout at home

3 rounds of:
15 back pack swings
20 stair jumps or step-ups
250-meter run

Athletes should choose a height for box jumps or steps-up that they are comfortable jumping too under fatigue. 

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