Training for Monday:

Warm-up: Joint Mobility/Dynamic

Strength:

Perform 3 working sets of the Following

3 Barbell Front Squats + 10 DxKB Snatch/Thruster

*Rest 90-120 seconds between the sets, transition directly from the front squat to the Kettlebell work
*Choose a challenging weight for both but the goal is to perform both parts of the super set Unbroken

Conditioning:

OPT “Dialed”

Row 250 Meters
15 American Swings 70/53
25 Burpees
15 American Swings 70/53
Row 250 Meters

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

—

10,000 Swing Challenge

5 rounds

20 Swings
5 Double KB Front Squats
30 Swings
10 Hindu Pushups
50 Swings
15 Cal Airdyne