Every 6:00 x 4
Prep Time: 10 minutes
Time Cap: 24 minutes
Cool Down: 6 minutes
Description
The KB rotational clean is a great way to get out of purely frontal plane movement. Focus on pivoting as much as you can to rotate the torso a full 90 degrees. As always, make sure to keep the core stable on the Bent Over Rows.
Warm-Up
Equipment required: Nothing
3 Rounds of:
3 Burpees
6 Sit-ups
9 Air Squat
Workout of the Day
Every 6:00 x 4 sets
400 Meter Run
30 total KB Bent Over Rows
20 total KB Rotational Cleans
10 Jump Squats
– Goal: Challenging effort. You should have at least 90s of rest after each completed round. Your choice of moderate weight today.
Accessory Work
Single Leg Glute Hip Thrust, foot elevated on the bench/Box
3 x 10 each 1s hold at top. Rest 60s.
Cool Down
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.