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 

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Daily Extras - Try it Sid’s way (Video)!

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 on a regular KB swing. 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. 

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