4 Rounds
50 Mountain Climber
25 KB Swings
3 Wall Walks

RX Men: 50-55# DB/KB
RX Women: 35# DB/KB

RX +: Swings must be unbroken + 5 Wall Walks each time

Score: Total Time

Goal: Under 13 Min

PROGRAM C

4 Rounds
50 Mountain Climber
25 KB Swings
30 Foot Handstand Walk

RX Men: 50-55# DB/KB
RX Women: 35# DB/KB

RX +: Swings must be unbroken + 50 Foot Handstand Walk

Score: Total Time

Goal: Under 13 Min

NOTES:

This is going to add up as you go for sure.  The first round probably won't be so bad - our guess is the second round of wall walks is where it will hit you....and then it's hold on from there.

For the mountain climbers you will start in the top of a push up position.  Keep the butt down and also avoid any sagging of the hips.  Bring one knee up to the chest/armpit.  Then bring it back down. That is one rep.  When the other knee comes up - that is rep 2.  So each knee up = 1 rep.

Mountain Climbers are super awesome - but if you want to work on double unders (we have them coming up on Thursday as well) you can swap it out for 30-50 double unders today depending on your ability.

For the kb/db swings.  Hold the weight in both hands at the hips.  Hinge forward at the hips and keep the heels down.  Keep the chest lifted, arms straight, belly tight, and bend the knees.  Pull the bell back bewteen the legs. Drive through the heels and stand up hard and fast making the bell weightless.  Arms are basically just ropes that you will use to then guide the bell up overhead.  Keep the belly tight!

When the bell is coming back down don't let it take you for a ride!  Keep the heels down, belly tight and chest lifted!

If you are new to this movement you may choose to stop at eye level and of course lower the weight if necessary.  This should be a weight that you are capable of doing the sets of 25 in no more than 2-3 sets - even when you are tired.

For the wall walks you will start in the bottom of the push up position with the feet against the wall.  Press to the top of the push up and start walking the feet up the wall.  Walk the feet up the wall and walk the hands back toward the wall.  Keep the belly tight and fight from overextending.  The goal is to get the chest all the way to the wall.  THEN walk the hands back out and control the feet back down the wall.  Come all of the way to the bottom of the push up.
You may sub pike walk outs or inchworms!