I used a 24kg for all unless otherwise noted.
Part I, repeat 3x's 20 sec. dead lifts 40 sec. 2-hand swing 30 sec. plank 1 min. jump rope or jumping jacks or jumping lunges or battling ropes (i did jumprope and battling ropes) 5 each deadlifts/5 right lunges/5 left lunges 5 right/5 left rows (or renegade rows) 20 sec. dead lifts 40 sec. 2 hand swing 30 sec. plank 1 min. jump rope or jumping jacks or jumping lunges 10 sec. hot potato/10 sec. over head press (16kg bell) 10 sec. cleans
I used a 24kg for all unless otherwise noted. Part II, repeat 3x's: TGU, 1 each side V ups, 10 x's Skull crushers, 10 x's (16kg) Kettlebell sit ups, 10 x's (16kg) I used a 16kg
Part III, Kettlebell Challenge:
Alternate 10 swings with burpees, starting with 1 burpee and adding another one after each swing set, till you get to 10 swings/10 burpees.
The point is to try to get this in under 7 minutes.
I personally managed 9 sets in 7 minutes using the 16kg.
FemBots did 10sets in 7 minutes.
They are machines!
0 comments:
Post a Comment