Strength: Bench Press – 5×2 @ 90%
Conditioning: “Core Crush” – For Time, 50/40/30/20/10 reps of Kettlebell Swing 53/35 and Ab Mat Sit Ups
Workout is all about core engagement. Scale weight if needed, should be able to complete the KB Swings in no more than 3 sets for the larger rep schemes.
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
