Core Blast: 10.10.27

For time:

First evolution is 50/40/30/20/10 of:

1. Single arm KB swing, L arm

2. Single arm KB swing, R arm

3. Situps

Then, run 1/2 mile to finish (subs are 1 KM row or 1.5 mile bike)

CF: Men use 20K KB, Women use 16K KB. Butterfly situps.

SM: Men use 16K KB, Women use 12K KB. Freestyle situps.

The reason this combination targets the core has to do with the rotary forces occurring with the KB swings - you are forced to stabilize against that transverse plane moment with single arm swings, then the ab focus occurs with situps, particularly the butterfly situps. Relatively high volume because stability is a long term event: long, low forces for stability, not as much explosive work. Strength? You bet. Strength that holds, not as much the primary mover.

Post your time and any mods. Compare to Sept 21.