"Death by KB Swing"

Labor Day:  Workouts will be at 10 A.M. for both gym locations.  Come ready to sweat!!

 

Warm Up (Complete):

  • Foam Roll

Then...

  • 200m Run
  • Bottom of Squat Hold (30 sec.)
  • Plank Hold (30 sec.)
  • L-Sit (30 sec.)
  • 20 Hip Swings (Forward & Back/Side 2 Side Both Legs)
  • 20 Jumping Jacks
  • Spiderman Complex
  • Dead Bug (ALAP)

Met-Con (Death By):

"Death By KB Swing"

* Start at 10 Reps *
* Each Minute Starts with 1 Burpee *
* Continue Until KB Swing can't be completed in  minute *

Example:

  • 1st Min:  1 Burpee, 10 KB Swings
  • 2nd Min:  1 Burpee, 11 KB Swings
  • 3rd Min:  1 Burpee, 12 KB Swings