Warm-Up:

2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
6/6 Single Arm Ring Rows
10 Ring V-Outs

Strength
Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%
% Based on 1RM Push Press.

If the first two sets feel ok, go up past 70

“Loki”
3 Rounds for Time
30/20 Push-Ups- HAND RELEASE
25 American Kettlebell Swings
Load: 53/35lb, 24/16kg

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to know rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!