04/28/2021

EVERY 5:00 x 5 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

30/25 Cal Bike

*Rest remaining time before next set

OPTIONAL COOL DOWN

FOR RECOVERY

1:00 Pigeon Pose (L/R)

2:00 Frog Stretch

2:00 Saddle Pose

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Russian KBS — These should be unbroken, even with the heavier weight today. Athletes should choose a weight they can

hold onto unbroken every round. If we’re concerned with the overall volume, we can cut back the reps to 15-18 reps each

set.

Goblet Lunge — Like the Russian KBS, these should also be unbroken- athletes are using the same weight for the Swings

and the Lunges. If we’re concerned with overall volume, we can cut back the reps to 14-18 reps each set.

Bike — The bike should be at a 85-90% effort each round, taking no more than 1:45 each set. We can adjust the reps to

allow athletes to finish in this time frame and with this stimulus.

*Movement Adjustments*...

Russian KBS — if we have any athletes that cannot hinge dynamically today, we can sub KB Deadlift.

Goblet Lunge — If any athletes cannot Lunge today, we can sub a Goblet Squat, or a KB Step Up.

Bike — If equipment is a constraint today, we can sub a 300m run.