FRIDAY
| Strength
Each round for time
“Pump the Brakes”
For Time: Every 4:00 x 5 Sets 12 Dumbbell Bench Press 18 American Kettlebell Swings 24/18 Calorie Row
Dumbbells: 22.5/15kg Kettlebell: 24/16kg
Active: 15/12.5, 20/12
Lifestyle: 12.5/10, 16/8 and 18/14 cals
The goal today will be to push the cycle cadence on the Dumbbell Bench and American Kettlebell Swings in order to get to the rower with about 2:45-2:30 left on the clock. Once we hit the rower the focus will shift to increasing effort and completing the row in under 90 seconds to have us hit our goal time of under 3:15/set. Again this is a short rest style workout with increasing muscular fatigue, so be smart about choosing loads that will allow for unbroken sets across all 5 sets. |
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