F$#@ You Friday

Today's FYF is all about smooth form and deliberate movements with the Kettlebells. On the other hand....the row is for time and the goal is to execute the second round of rowing faster then the first. (Don't sandbag round #1!!!)


Row 1000m for time


Kettlebell Swings x 25 (use 1 KB)

Windmill x 10/10 (1 KB pressed & 1 KB in the down hand)

Renegade Rows x 10/10

Deck Squat x 10 (use 1 KB)

Sit up to shoulder press x 10

Turkish Get Up (TGU) x 3/3

Kettlebell Swing x 25


Row 1000m for time (Faster then the first!)


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Cheers and Have great weekend, WES