Move

30 Minute AMRAP:

500/450m Echo Bike
10 Medicine Ball Cleans
200m Run (or 10 x 25’ Shuttle Runs)
10 Medicine Ball Twists
Rest 1 Minute

Train

“Juggling Act”

2000/1800m Echo Bike
40 Russian KBS @ 24/16
800m Run (Or 1000/900m Row)
40 Russian KB Twists
800m Run (Or 1000/900m Row)
40 Russian KBS @ 24/16
2000/1800m Echo Bike

Stimulus

You can halve the volume and double the rounds if you have not been at the gym much lately. Treat this as a slow conditioning workout and find a maintainable pace. Break up the kettlebell movements as needed to maintain midline stability and posterior chain engagement

BONUS OPEN PREP:

Back Squats: 8-6-4-8-6-4 @ 58-67-76-61-70-79%