2016/11/14

Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 10 push-ups, 15 Jumping Jacks.

Focus: Pull-ups: A. Max reps.Then. B. 5-5-4-3-2

Storm: For Time: 10 Rounds For Time:
5: Kettlebell Snatch
5: Kettlebell Overhead Squat
5: Kettlebell Push Press
5: Kettlebell Bent Over Row
5: Kettlebell Swings
5: Kettlebell Deadlifts

Finisher: 4 rounds of 45 second Assault Bike sprints, 2: 15-second Samson Stretch per leg.

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1 comment
  1. stellaguinness said:

    Warm-up: took four minutes.
    Max representative pull-ups, seven.
    Use a 26 pound kettle bell for the movement except the overhead squat. Use a 15 pound kettle bell for that. Finished in 21 minutes and 50 seconds. Took my time with each movement to make sure that form was correct. With event of a row, it hurt too much, so I illuminated that one.
    Bike sprints went great. Completed 39 cal.

    Like

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