Equipment

- Rower
- Bike
- AbMat for Sit-Up
- Box to step up on
- Warm-up size KB

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Notes for today:
As per yoozh on Thursdays, you can use this workout as active recovery or you can attack it with intensity.
Challenge yourself to go fast, or take it slower if you're feeling beat.
The dual KBs clean technique requires practice to receive the bells properly.
You will use the same pair of Kettlebells for the weighted step-ups.
Suitcase, front rack, atop shoulders; any of these holds will do.

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Warm-Up

5 minutes of biking or rowing
At the beginning of each minute ramp up your power and speed to near maximum (take 15-20 seconds) before dropping back down to a relaxed pace

then

2 rounds

20 x Single Arm KB Swing (5L, 5R, 5L, 5R)
10 x Lunge to Knee Drive
6 x V-Roll

KBs Clean Prep and practice
Stations set-up