WEDNESDAY

Warm-Up:

2 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6/6 Kettlebell Windmill

2 Wall Walks

6/6 Single Arm Ring Rows

Strength

Push Press

Every 2:00 x 5 Sets

7 Reps @ 70%

% Based on 1RM Push Press.

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

"Loki"

Fitness

3 Rounds for Time

25/18 Push-Ups

25 KB Swings 20/16kg

Performance

3 Rounds for Time

30/20 Push-Ups

25 KB Swings 24/20kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to know rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Optional Accessories

For Quality:

3 Sets

15 Banded Tricep Extensions

10/10 Single Arm DB Rows Moderate

5/5 Stagger Stance Kettlebell RDL, Moderate

Perform the RDLs with a 2s negative each rep.