Workout
For 6 rounds
3 min AMRAP
250m row
15 Russ. KB Swings (70/53)
10 Push ups
*1 min rest after every 3 min interval. Pick up where you left off each round. Score is total rounds/reps after all 6 rounds.
**Wrapping up the week with our second long workout. No burpees, *but* we do have push ups. On burpees you can get away some ‘floppy’ technique by “snaking” your body up/down like you’re doing the worm or the centipede. Make sure your body stays rigid from your shoulders to your point of contact on the ground – toes or knees. Same tightness will be needed for those heavy KB swings, too. Make sure you have a solid base, driving your feet into the ground with each swing. And use those legs to PUSH with each rowing stroke. There’s always temptation pull hard on the handle, but you’ll want to save your upper body for the swings and push ups.
Daily Read
Things to do in DC this weekend – Nov 5-8
-Washingtonian Mag