Warm Up-
a. knee jump intro and practice
b. 10 burpee box jumps
c. "Kettlebell Complex" (set kb down as necessary)
20 x Two Handed Swing
10 x One Arm Swing (each arm)
10 x Snatch (each arm)
10 x Figure 8 (front-to-back)
10 x Figure 8 (back-to-front)
10 x Goblet Squat
10 x Standing Press (each arm)
10 x One Arm OHS (each arm)
20 x One Arm Swing (alternate above head level)
* Watch the video explanation HERE
Work-
"300"
One round for time of:
Today's dose of pain courtesy of Gym Jones.
Read more about the training done at Gym Jones for the movie "300" HERE and then more HERE.
30 minute cap.
If you don't finish in 30 minutes post how far you made it.
Post time to comments
Let's not and say we did. Argh- see you at 5.
ReplyDeleteI'm in.
ReplyDeleteMissed my girls tonight! I did 4 cycles of Cindy in 17 min.
ReplyDeleteSubstituted 35lb KB swings for pull-ups after two rounds.
Overall, another great workout.
Cabana - 17:58, worlock - 19:09, beastmaster - 18:56, trickle - 18:58
ReplyDelete