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Russian Frenzy

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Hips

Strength

Deadlift (7 x 1; 7 sets of 1 rep)

-Same weight as Monday

-Same weight for all 7 sets

Weighted Pull Up (7 x 2; 7 sets of 2 reps)

Metcon

Metcon (Calories)

“Russian Frenzy”

3 Rounds

In 2 minutes:

15 ‘heavy’ Russian KBS 70/53lbs

Then with remaining time ride AB for max cals

Rest 2 minutes

Record total cals on AB

Scaling Guide: 80-40cals
Coaching Tips:

You may have to trade off with a partner b/c of limited number of bikes.

Try and get through the kettlebell swings as fast as possible (unbroken, or with a single rest).

Go for broke on the AB due to the 2 minute rest!

OPTIONAL CASH OUT

Metcon (No Measure)

800m Run… NOT FOR TIME

*use this to flush out lactic acid in your legs from the AB

*then do a saddle/couch stretch

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