Heavy Metal Day @ DKB Fitness

Dropped in w/ Keira @ DKB Fitness in Santa Fe today...

Warmup. 2 bells, 1 med, 1 hvy
10 hvy 2h-Swings
10 med 2h-swings
repeat 3x

w/ appropriate sized bell (I went "heavy")
Double Front Squat (DFS) x5
Double Military Press (DMP) x5
Repeat 3x

10 Double Sumo Deadlifts
Repeat 2x

Ladders:
DMP + Pullups.
5rung Ladder

Hvy 2h Swing x10 + 1 Pushups
Med 2h Swing x10 + 2 Pushups
-> Repeat for 2min (I managed 2 sets)
--> Rest and Repeat for another 2min.
---> Rest and Repeat for a final 2min.
Again, I managed 2 sets for each 2 min period....And good Hardstyle Swings got VERY hard towards the end.

Pity was given at this point (Pretty sure some people were pocket dialing 911!)

Abs:
Rolling Ab/Crunch with KB held to chest and feet gripping KB between feet....
Repeat for some period 45sec perhaps?
Repeat final time  for 30sec.

Alternating Rows (two bells between arches)
For some amount of time, but I managed x8 reps
Repeat for shorter time, I managed x4 reps.

Double Deadlifts x5