Take a single kettlebell to an open field, park, or parking lot. Pace out about 50 strides, or just eyeball an object in the distance approximately 50 yards away. Set the bell down, set the timer for 10,15 or 20 minutes. Do a hard set of swings with the bell, in few enough reps that the last rep of your set is just as explosive and fast as your first rep. Slow, recovery jog to the pre-determined spot in the distance. Drop down and do 5-10 burpees. Jog back to the kettlebell. Repeat for the allotted time. Count rounds if you want, but I usually dont. I just work for the allotted time and dont worry about the numbers. Remember that the run is supposed to be an easy, recovery jog. Take it easy, so that you can put as much speed into your swings and burpees as possible. The idea is not to let those movements get slow. Remember, they are both power movements, which means speed is important. https://youtube/watch?v=ABU5ieEl8d8
Posted on: Sat, 16 Aug 2014 18:55:06 +0000
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