Workout: IWT @ Gym

10min jump rope @ easy pace

Then:

5x10 KB Swings @ 20kg, 24kg, 28kg, 32kg, 40kg

Then:

10x KB CLean + 5x Jerk @ 2-24kg+

2:00 min Step up/ Tuck Jump (20sec Step up/ 10sec Tuck Jump)+

2:00 min Rest

3 rounds

Then:

5 min intermission (including 3rd-2:00 min rest period)

Then:

15x Goblet Squat+

2:00 min Jump Rope (15sec Hard/ 15sec less Hard)

2:00 min Rest

3 rounds

Then:

5 min intermission (including 3rd-2:00 min rest period)

Then:

8x Supine Pull ups

8x Atomic Push ups

8x KB Swings @ 32kg

20m KB Bear Crawl @ 2-20kg

8x KTE

3 rounds 1 min rest between rounds

Then:

Cooldown

Notes:

Tough workout, I really wanted to use the Airdyne today with the rower, but I had to settle for the step-up and the rope, but adaptation is the name of the game. I was happy I got this workout done pretty early. Shoulder still soar from the ART session, so tried to focus more on the lower extremities, mission accomplished.