“30 Rock”
Complete as many rounds as possible in 20 mins of:
30 Kettlebell Swings, 53/35 lbs
30 Push Press, 95/65 lbs
21/15 Assault Bike Calories
30 Toes-to-bars
GENERAL
Going light and long in this chipper style workout
Looking to choose weights and variations that allow you to complete 2+ rounds
KETTLEBELL SWINGS & PUSH PRESSES
These should be relatively light weights that athletes could complete unbroken when fresh
Within the workout, athletes should be able to complete each of these within 3 sets
BIKE
If unable to assault bike:
30/21 Calorie Schwinn Bike or Row
Equal Calorie Bike Erg, Echo Bike, or Ski Erg
TOES TO BAR
Choose a variation that you can complete sets of 5 or 6 with at the minimum during the workout