8:30 AM 4:15 PM 5:30 PM
30-20-10 reps for time of:
Russian kettlebell swings**
Kettlebell goblet squats
**The most obvious and important difference between the AKBS and RKBS is the range of motion. While the Russian style requires raising the weight to chest level, the American alternative requires the kettlebell to reach a full overhead position
♀ 53 lb♂ 70 lb (THIS IS CRAZY HEAVY, AND A GOAL, NOT A REQUIREMENT!!)
Scaling: There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.
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