3 rounds for time.

20 OH step back lunges (R+L=2) 45/65
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
800 m run

Post time to comments.

Daily Extras-

Complete one more round.

Workout Notes:

  1. Why kneeling KB swings? It's meant to keep you from squatting the KB swing. Many experts recommend using a medium to large squat to complete a KB swing. We don't. We like the swing to be generated from your hips and core. If we wanted a squat, we'd just program one. By kneeling you'll get a better feel for generating the swing through the hips and core. 

  2. Start SLOWLY on those high windmills. As the rounds progress you're hamstrings and sides will loosen up and you may be able to speed through them a little more, but give yourself a couple of rounds to warm-up first. 

  3. Remember, the alt for high windmills is a low windmill. Some folks simply aren't built with the shoulder flexibility to do high windmills. It's not their fault. 

  4. Note that the previous reps for the lunges on this workout was 20 ea. leg, it has been changed to 10 reps  on the left, 10 on the right for a total of 20 reps (R+L=2).  You’re welcome! 

  5. Added some runs for today since we needed some more mileage under our belts for the week, especially while the weather is still on our side.