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7/30 Kettlebells

500m row or 400m run


Then 2 rounds of


2 mins of hand switch KB swings

30 sec rest

2 mins of KB clean to press (switch sides at 1 min)

30 sec rest

2 mins of KB squat cleans

30 sec rest

2 mins of KB uneven pushups (switch sides at 1 min)

30 sec rest


500m row or 400m run


Ab finisher:

50 flutter kicks

40 situps

30 sec extended plank hold

20 prone swimmers

10 V ups

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