A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds
B.
For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters
Hi, a good sub for run? The swings are American or russian? Thank!
That depends on the reason you can’t run…Is it too cold outside? Are you injured? Typically the sub for a 400 meter run would be a 500 meter row or around 25 calories on the Assault Bike. But you could really do anything that keeps your heart rate up for 90 seconds to 2 minutes.
Thanks! The swings are intended American?