For time (*EMOM x 14)
150 KB Swings (53/35 – American Rx+)
*At the start of each minute (even the beginning of the workout) do 15 air squats. In the time remaining, you’ll accumulate your KB swings.
**Continuing our squat series with some front squats today, building to a heavy set of 8 reps.
The workout is a favorite of mine, first programmed back on June 11, 2019 and again on August 17th 2020. The goal is to swing the KB 150 times while under fatigue from squatting. That grip, tho!
Keeping this at 14 minutes to keep it somewhat fast. In the past we’ve had finish times closer to 7-10 min, 12 min is preferred. Yes, this means fast swings and squats and transitions, and also maybe scaling the number of squats to 12, 10, or 8 to keep up the intensity.