Kettlebell

A. Russian KB swing breathing ladder

1-8-1

(1 to 8 and back down to 1)

B. 4 rounds of:

15 dual KB push jerk

200m run (4 rig laps)

15 air squats

200m run (4 rig laps)

15 push ups on kb (alternating hands)

Team

“Adderall”

0:00 – 10:00 – 1 Mile Run together, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run together, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run together , Max Thrusters (95/65)

If unable to run:

1 Mile:

115/80 Calorie Assault or..

2000/1600 Meter Row

8:30 Cap on All Movements