Kettle Bell Day!

Endurance:

Row c2 1500m

Phase I:  Warm Up

4 rounds

• 30 OH Lunges 35 # RX
• 30 Swings

Phase II:

20sec EDT ( x 5 sets of 6 reps)

• American swing
• Knees to Elbows
• Flip squats
• Cleans

Phase III:  Core & Durability

3 rounds

• 10 Weighted OH KB Squats – wall
• 30 Weighted Sit ups 35# RX
• 10 (r/l) Windmills

Endurance:

Row 1000k/run 400m/row 500m/run 400m/row 500m/run 400k

Phase I: Warm Up

4 rounds

• 10 pull ups
• 20 push ups
• 30 squats

Phase II:

50 Thrusters 65# RX  – every 10 thrusters do 10 jumping pull ups

Phase III:  Core / Durability

• 3 rounds
• 20 GHD
• 20 Back Extensions
• 10 OH Wall Squats