A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees
A. Done with 12 kg
B. 3 rounds with 30 lb
Team, For Part A – We plank a lot so make this more challenging if the prescription is too easy. Here are some ways: 1) Weighted plank – either with a plate on your back – or- with you setting up across two boxes with a weight belt dangling at your waist. 2) Ring Plank – lower your rings to just inches above the floor and hold the plank from them 3) Medicine ball plank – hands and/or feet on medicine balls 4) Furniture Slider Plank – hands on furniture sliders alternating sliding forward, backward and side to side. Part… Read more »
A. Done with 15 kg (great circuit!)
B. 4 round 11 reps w/ 15 kg
I’m going to hit this one later!