warm up:
24kg Swings 10 sw/:15 rest x5
The Hellion
2x Two Hand Swing
2x One Arm Swing (R+L)
2x Thruster (R+L)
that's round one. In round two, perform four reps of each movement. Continue to add two reps each round, laddering your way up to ten reps of each exercise. Sip some water and then go down the ladder the same way. Run up and down the ladder as many times as possible in 20 min.
NOTES:
** started with the 12kg and did complex as rx'd up the ladder to 10. with out stopping, I went down the ladder but subbed snatches for the thrusters because I. Hate. Squats! took a sip of water grabbed the 14kg (total rest :15) and went up the ladder again subbing snatches for the thrusters. got all the way through to 10 snatches r+l when the buzzer rang.
** fun complex, better with the snatches ;)
cash out:
Yoga: Quick Fix
