Friday February 20th, 2015

Warm-up: 15min

SSP: 5min

Kettlebell Sport: 

10 sets of 1 min sprint, 1 min rest. Alternate between long cycle and Jerk. Use your competition weight. EX:

1. Longcycle 1min

rest 1 min

2. Jerk 1min

rest 1min

3. Long cycle 1 min etc……. for 10 total sets

Then

Tabata of kettle bell squat jumps. 8 rounds of 20 seconds work 10 seconds rest. Use your competition weight. ( just 1 bell) 

Then

3 rounds of:

20 push ups

2 x 20m bear crawl

20 straight leg sit ups