200 Russian KB Swings, 400m Run When You Drop the KB
200 Russian settlebell swings, with a 400m run every time you drop the kettlebell
The bad news? The kettlebell has to be as heavy as possible. The good news? They’re Russian, so you only have to swing up to eye level! Woo-hoo! Oh wait, there’s more bad news: every time you put the kettlebell down, you have to run a quarter mile.
No, wait, don’t skip this workout! Yeah, it’s gonna suck, but it’s a great combo of fast, explosive movement, followed by a steady, restorative run. Shoot for a weight that you can do 25 times unbroken, and use the run time to let your lower back and forearms recover.
Side note: Coach Billy keeps spelling “Russian” as “Russion.” We’re going to get him checked.