2 rounds for time:

500m row
25 KB swings 25/35
400m run
25 KB swings 25/35
300 rope jumps
25 KB swings 25/35 

Post time to comments.

Daily Extras - Try it Sid’s way (Video). Keep in mind, we have legs tomorrow!

Workout Notes:

  1. Why Russian Style KB Swings? 

  2. Harder is Better? 

  3. That KB doesn't need to swing much higher than your belly button.

  4. Use your hips to thrust the KB. 

  5. Don't squat your KB. Yes, some disciplines require a squat with the KB swing. When we want a squat, we'll program one. Squatting your KB may mean you'll overload your body at some later point in the week, or undo some squats from earlier in the week. 


First MTN Biking of the year. Went to Antelope Island. This big boy passed within 50 ft of us!

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