WARM-UP -
Tabata (20 seconds on/10
seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in
weight)
WORKOUT - Smells like Teen
Spirit
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)
(KG conv: 24/16)
CORE WORK-
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers
Carry (left)
30 yd Isolateral DB Farmers
Carry (right)
*Rest 1:00 beteen sets
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Hand Smash w/
lacrosse ball (each side)