“KETTLE BELL DAZE”

Endurance:  Run 1 mile

Warm Up:  Dynamic/synovial fluid

EDT – Tabata

20 sec/8 sets / 6 reps – remainder of time is your rest.

• Swing
• 400m run
• American Swing
• 400m run
• 1 Leg Deadlift
• 400m run
• Clean
• 400m run
• Push Ups KB tricep
• 400m run
• KB step ups
• 400m run

Core & Durability:   2 rounds

• 6 (r/l) 1 arm OH KB squats
• 6 wall squats
• 6 KB Thrusting sit ups

Endurance:  4 Rounds

Row 500m/run 400m/20 air squats

Phase I:    6 Rounds

• 10 Wall Balls
• 10 GHD
• 10 Back Extensions

Phase II:  4 Rounds

• 80% RM Back Squat 10 reps
• 10 Burpees
• 10 Knees to Elbows

Core & Durability:

• 50 Butterfly situps