Lisa Oliver demonstrating great control, mobility and core strength during her kettle bell windmill.
Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 5 x 60sec rowing/airdyne @85-90%:60sec rest
B. 4 sets @ high effort/85-90%:
5 jump air squats
5 push press 55/75lbs – bar starting from ground
5 burpees to 6″ oh
5 goblet squats @35lbs/53lbs
5 lateral barbell burpees
(15 kbs @35/53 cash out every round)
*rest same as work
*mix and match work order per set
*every set has to end with 15kbs