Sunday 11-28-2021 Workout Of the Day

A. EMOM x 15
1: 10 alt. KB Z-press
2: 10 strict t2b/t2r
3: 2 lengths cross body KB carry (switch arms half way)

B. 5 RFT
40 DU/80 singles
10 KB C&J @30/40#
10 dbl DB deadlifts @50/70#
10 ring dips

Workout Notes/Intentions: For Part A, Z-press will be sitting on the ground with legs straight out in front. Alternate arms for a total of 10 reps; 5 per side. Use kettlebells, not dumbbells, to ensure you are getting a full range and finishing under your chin each rep. The strict t2b can be subbed for a strict hanging leg raise of weighted hanging leg raise. The cross body carry will be double KB- with one arm locked out overhead and the other at your side. Switch arms after one length.  Go for slow, controlled walking and don’t rush the pace.

For Part B, you will need one set of KB’s and one set of DB’s. C&J’s should be lighter and doable unbroken. The DB deadlifts should also be doable unbroken, but heavier weight is to be used. If you cannot do double unders, sub 80 single skips. The ring dips can be kipping or band assisted. You don’t have to do them unbroken. Aim to do your rounds in about 3 minutes or so, give or take. This is intended to be about a 15 minute metcon. It’s a grippy one, so you may want to spend some time rolling out your forearms afterwards!