19/07 – Cruller
July 14, 202423/07 – Olympic Medalists
July 21, 2024WARM-UP
3:00 Machine
into
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
10 Russian Kettlebell Swings (light)
5 Deadlifts (empty bar-build across sets)
STRENGTH
Build up to a Heavy Deadlift
10-12 minutes
WORKOUT PREP
2 sets:
5 Kettlebell Swings (build in weight)
5/4 Calorie Row/Ski (build in pace)
WORKOUT – Summer Olympics
Freedom (RX’d)
42 Kettlebell Swings (24/16)
28/22 Calorie Row/Ski
30 Kettlebell Swings (24/16)
28/22 Calorie Row/Ski
18 Kettlebell Swings (24/16)
28/22 Calorie Row/Ski
COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2 x 10 Reverse Leg Raises
2 x 1 Minute Calf Pumps
