Posted by: stevecaddy on: Saturday January 17, 2009
M
G
Warmup
How many sets of 20 double-unders in 7 minutes? (8)
Workout
21-15-9: KB Swings, Burpees
Focus on speed and intensity. Rest as needed between rounds to achieve no broken sets!
Exercise
Sets/Reps/Dist
Weight/Time
KB Swing
21 reps
24 kg
Burpees
21 reps
0 kg
KB Swing
15 reps
24 kg
Burpees
15 reps
0 kg
KB Swing
9 reps
24 kg
Burpees
9 reps
0 kg
Time:
0:5:52.3
Then:
5 KB Push press es, alternating @ 24kg
5 KB Press es @ 16kg
Max [...]
