Friday March 24th 2017


Warm up:
5:00 Min
10 Goat Baggers
150 m Row
10 PVC Pass Throughs


“Bell Hop”

25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

Boom Lite:

Same as above. Single unders instead of double unders. Modify as needed.

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.