For time:

50 squats
50 push-ups
25 single arm swings (both arms)
40 squats
40 push-ups
20 single arm swings (both arms)
30 squats
30 push-ups
15 single-arm swings both arms

Record time.

Perform 3x max rep pull-ups.

Kettlebell Sport

4 rounds:

2 min long-cycle
1 min rest

8x100m sprints



  1. Kettlebell Sport Training:

    Double 24kg Long Cycle 2min work, 1min rest, 4 rounds:
    5-6 reps per minute consistent. Felt good, The forearms were screaming at me by the end of the 4th set.

    Substituted sport swings for sprints as follows:
    Swing ladders (1 rep left, 1 rep right, 2 reps left, 2 reps right……..) 1-10 no rest.
    12kg bell
    30 sec rest
    16kg bell
    30 sec rest
    20kg bell
    30 sec rest
    24kg bell
    30 sec rest
    28kg bell – this last set, i could only make it to the 7 rep set. made sure to stop before it started to damage the hands. probably could have pushed to 10 but didn’t want to over do it.

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