12 Double Kettlebell Russian swings 53/35
8 GHD Sit-ups
4 Atlas Stone to Shoulder AHAP
This week has been a lot of gymnastics pulling and a lot of getting below parallel, so today were taking a break from all that and going to have midline fun! The later rounds will really begin to tax your midline, so focus on keeping your obliques and lats engaged on the swings.
The reps are small, but, the length of the workout is on the longer side, so every level of athlete should pace themselves from the beginning. Control your breathing well and move at a steady pace from movement to movement.
The swings and sit ups should be done unbroken every round and the stones should be done in singles with minimal rest in between reps.
Kettlebell swings: I would like to see everybody do 2 bells, but scale the load as needed.
GHD’s: scale first to parallel. From there, scale to abmat sit-ups as necessary.
Atlas Stones: Scale load