With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals.
This is a great opportunity to turn the brain off and purely focus on effort.
When the score is the slowest interval, we often talk about making sure that we stay consistent across each set.
Today, if the same level of effort is there each round, the scores will take care of themselves.
Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the run to finish out each rounds.
During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round


” Moscow Mule ”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (32/24)

30 metre  Walking Lunge

15/12 Calorie Assault Bike



Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes