Workout of the day
4 Rounds for time
20 Box jumps (24"/20")
20 Kettlebell swings (53lbs/35lbs)
3 Rounds, NOT for time
6/6 Lateral barbell backloaded step-ups
10/10 Single leg cross body Romanian deadlifts
*The first set of each movement should be light. The second and third set should provide a challenge but still focus on quality and a controlled tempo.
Intended Stimulus: Part 1
Focus on keeping a fast pace, fast transition times, and unbroken sets on the swings. Faster athletes will finish this workout in under 8:00 and no one should exceed 13:00. The box jump height should allow for consistent reps to be performed and never take longer than 1:15 on any round. The swings should be able to be completed unbroken on every round or with 1 break if the rest is managed well.
Intended Stimulus: Part 2
Unilateral lower body accessory training. Focus on quality of movement. Use light dumbbells instead of a barbell for the step ups if needed.