Freedom (RX’d)
For Time:
150 Kettlebell Swings (53/35)
*Every time you break, put the kettlebell down and perform 10 Burpee to Bar (6in)*
(KG conv: 24/16)
Independence
For Time:
150 Kettlebell Swings (35/26)
* Every time you break, put the kettlebell down and perform 8 Burpee to Bar (6in)
(KG conv: 16/12)
Liberty
For Time:
100 Russian Kettlebell Swings (light)
* Every time you break, put the kettlebell down and perform 6 Up Downs
- Target Time: 6:00-8:00
- Time Cap: 15:00
Recovery Workout
45 Minute AMRAP (at steady pace)
800m Run (or 1000m Row)
3 Turkish Get Ups (per arm, 53/35)
1,600m Bike Erg or 50/40 calorie Air Bike
:45 Front Leaning Rest on Rings
Warm-up:
Hinshaw warm-up
into
3 sets:
100m Run (build in pace)
-rest 30 seconds between-
Workout:
Today we’re working on INTERVALS!
6x800m Run
Rest 1 minute between sets
Your goal is to maintain your pace in each one. Don’t start out too hot! Your last one should not be your slowest.
Front Leaning Rest on Rings