3 rounds for time.

20 OH step back lunges (R+L=2) 45/65
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
800 m run

Post time to comments.

Daily Extras-

Complete one more round.
OR …
Run another 800m to make it an even 2 miles!

Workout Notes:

  1. Masters: 15 reps and 400m run

  2. Why kneeling KB swings? It's meant to keep you from squatting the KB swing. Many experts recommend using a medium to large squat to complete a KB swing. We don't. We like the swing to be generated from your hips and core. If we wanted a squat, we'd just program one. By kneeling you'll get a better feel for generating the swing through the hips and core. 

  3. Start SLOWLY on those high windmills. As the rounds progress you're hamstrings and sides will loosen up and you may be able to speed through them a little more, but give yourself a couple of rounds to warm-up first. 

  4. Remember, the alt for high windmills is a low windmill. Some folks simply aren't built with the shoulder flexibility to do high windmills. It's not their fault. 

  5. Note that the previous reps for the lunges on this workout was 20 ea. leg, it has been changed to 10 reps  on the left, 10 on the right for a total of 20 reps (R+L=2).  You’re welcome! 

  6. Added some runs for today since we needed some more mileage under our belts for the week, especially while the weather is still on our side.

Musings …

Here are the Bossame Standards … So far!

Would it take you a year to get all of these? (See vid below for full explanation)

Gents:

100 Squats Unbroken
50 Pushups (Strict)
Back Squat BW
Dead Lift 1.5 x BW
OH Press .5 x BW
Power Clean BW
Bench Press BW
Kipping Pullup 15
Mile sub 8 min
Fitzoner sub 18 min
100 KB Swings Unbroken 35#
75 Situps sub 3 min
50 Burpees sub 3 min
25 Double Unders Unbroken
5k Run Unbroken
Touch Toes
12 Books read/listened to 100 + pgs
$1000 saved

Ladies

150 Squats Unbroken
50 Pushups (Snaked) Sub :60s
Back Squat BW
Dead Lift BW
OH Press .33 x BW
Power Clean .66 x BW
Bench Press .66 x BW
Kipping Pullup 10
Mile sub 8 min
Fitzoner sub 18 min
100 KB Swings Unbroken 25#
75 Situps sub 3 min
50 Burpees sub 3 min
25 Double Unders Unbroken
5k Run Unbroken
Touch Toes
12 Books read/listened to 100 + pgs
$1000 saved

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