TheBoltBlog

3 sets of
12 Kettlebell front squat
15m resisted run
12 Bent rows
rest
+
Row 750m and then
3 rounds of
10 Sit up to Squat
10 Burpees
+
L-sit practice on kettlebells
—————————-
Bent Row video – Catalyst Athletics

10 min Double Under skill work
+
Karen
150 Wall Ball 20/14 for time

Curtis P’s
4×3
+
KB Swing and Burpee Reverse Ladder
15 KBS, 1 Burpees
13 KBS, 3 Burpees
11 KBS, 5 Burpees
9 KBS, 7 Burpees
7 KBS, 9 Burpees
5 KBS, 11 Burpees
3 KBS, 13 Burpees
1 KBS, 15 Burpees
Compare to 2.09.11

Arnie
With a single 2 pood kettlebell:

* 21 Turkish get-ups, Right arm
* 50 Swings
* 21 Overhead squats, Left arm
* 50 Swings
* 21 Overhead squats, Right arm
* 50 Swings
* 21 Turkish get-ups, Left arm

Split Jerk 1-1-1-1-1-1-1
rest
100 Kettlebell Swings for time