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