One set, using a moderate to heavy kettlebell, of:
Row x 2 minutes at a conversational pace
Kettlebell Suitcase Carry x 50 feet per arm
Row x 90 seconds moderate pace
Kettlebell Suitcase Deadlift x 10 reps per side
Row x 60 seconds at workout pace
Kettlebell Sumo Deadlift x 20 reps

Followed by…

One set of:
Double Under Warm-up or Practice x 2 minutes
Follow along with Coach Kirsten’s tips!



Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

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David F.
David F.
September 25, 2022 8:36 am

Made it through with about a minute rest to spare in each round.