*We are changing our client management software HERE
1) Every 5:00 x 8 sets:
Odd – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 25 Ring Rows
Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 35/26 + 15 Dumbbell Shoulder-to-Overhead 25/15
Scale as output efforts as needed so that these intervals are taking you no longer than 4 minutes. Goal for your aerobic/machine work is the same output for every set.
2) Hip Extension: 3 sets of 20
Rest 90-120 seconds between sets. Add load as deemed fit.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE