WARMUP

60-45-30 Seconds

Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)

WOD

4 Rounds:
30 Dumbbell Swings or Odd Object Swings
30′ Single Dumbbell Overhead Carry (Left) or Odd Object
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right) or Odd Object

• This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
• We expect this piece to take around 12-16 minutes to complete

DUMBBELL SWINGS

• Hold one head of the dumbbell with both hands for this movement
• The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing
• Choose a weight that you can complete in 1-2 sets
• Substitute an odd object swing or another option from “modifications”

SINGLE DUMBBELL OVERHEAD CARRY

• Lock the dumbbell out overhead with one arm for the carries
• The elbow should be next to the ear so the body resembles “oI” not “o/”
• Choose a weight that allows you to complete the 30 foot segments unbroken
• Substitute an odd object carry or another option from “modifications”

SIT-UPS

• Use an AbMat for this station if you have it
• If not, you can anchor your feet under dumbbells or your couch

MODIFICATIONS

DUMBBELL SWINGS

• Odd Object Swings
• Russian Kettlebell Swings
• Banded Pull Throughs

SINGLE DUMBBELL OVERHEAD CARRY

• Odd Object Overhead Carry
• Kettlebell Overhead Carry
• 30 Second Side Plank (For 30′)
• 20 Second Handstand Hold (For 30′)

TIPS

• If there’s one station to bring it – it’s the dumbbell swings
• With very short overhead carries and sit-ups to follow, theres more to gain by pushing through big sets here than anywhere else
• One thing that can be helpful in hanging on is breaking the 30 reps into mental checkpoints
• Thinking of the full set as 15-10-5 instead of 30 straight can help you stay focused on the larger task at hand