Kettle Bell Day:)

Endurance: 1000m C2 Row

Phase I:

• 30 air squats
• 20 3 level swings
• 10 KB lunges (r/l)

Phase II:

5 rounds of:

• 10 KB flip squats
• 20 Hand to Hand swings

Phase III:

15 minutes of:

• 5 Squat Snatches (r/l)
• 10 HEAVY KB Swings
• 15 Knees to Elbows
• 20 Box Jumps
• 400m run

Core & Durability:

• 10 Windmills (r/l)
• 20 KB Sit ups

Endurance: Run 1 mile or C2 Row 2000m

Phase I:

10 – 100y start sprints every minute on the minut

Phase II:

1 Minute of max : pull-ups, push-ups, sit-ups

Phase III:

10-9-8-….2-1

• Shoulder Press
• Burpees
• Pull-ups

Durability & Core:

• 100 Butterfly sit-ups