4 rounds for time:
5 monster complexes 75/95
250 m row (sprint)
5 monster complexes 75/95
25 KB swings 35/54
Post time to comments.
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Candice was just messing around after the SAS DW yesterday. She was rolling her bar from standing to pushup and back. Cool move. A bunch of us got involved and this new move was born (thanks for your help everyone). The new move turned into a cool new workout. We tested it, and it is killer. Pumped to hear your experiences with it. Please let us know your thoughts to comments.
This will be a full-body experience. This workout has it all - push, pull, squat & core! Your HR will be through the roof the entire time.
Couple of notes on the workout:
- That 250 row is a full-out sprint. Storm it!
- The KB is a much higher weight than we usually work with. If you've never swung a big KB, please check your form with a trainer using a lighter KB before going heavier.
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For those of you who don't have access to a weighted rolling bar, a good sub could be:
1 burpee ground to OH 15/20 ea. with a 15" step up.
Make sure you step up with a different foot each time.
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Push, pull, squat & core! What more could you ask for in a move?