Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)

Double 62#/28kg KB front squats - 5 sets of 10, 50 to 75 seconds…

(completed in about 35 - 40 minutes)

50 x Overhead 44#/20kg Kettlebell Walking Lunges (25L-arm/25R-arm)

50 x Double 70#/32kg Kettlebell Front Squats

50 x Double 62#/28kg Kettlebell Outside leg Swings

50 x 70#/32kg Hand-to-Hand Swings

50 x 106#/48kg Sumo Deadlift High-pulls

50 X Jump Squats

100 Yards Walking Lunges (first 50 paces with…

Double 62#/28kg KB presses supper-setted with pull-ups -- sets of 10, 10, 8, 6 (45 sec. rest)

Double 53#/24kg KB presses supper-setted with pull-ups -- sets of 10, 8, 6, 6, 6 (50 - 60 sec. rest)

Double 44#/20kg KB presses supper-setted with pull-ups -- sets of 6, 6, 6, 6, 6 (50 - 75 sec. rest)

Ring Push-ups
5 minutes -- 30 sec. on/30 sec. rest

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)…

Deadlifts:

135# x 1
225# X 1

315# x 1

405# x 1

455# x 1

365# x 5

Two-hand Kettlebell Swing:

88#/40kg 10 sets of 10 on the minute

Tabata Kettlebell Snatches (20sec work/20sec rest x 8 = 1 set):
4 sets - 53#/24kg KB - 12 reps per minute (6L/6R) - 192 total reps

Double 62#/28kg KB front squats supper-setted with pull-ups -- sets of 10, 10, 6 (50 sec. rest)

Double 53#/24kg KB front squats supper-setted with pull-ups -- sets of 8, 6, 6, 6, (50 sec. rest)

Double 44#/20kg KB front squats supper-setted with pull-ups -- sets of 8, 8, 8, 8, 8, 8 (50 sec. rest)



Ring Push-ups

5 minutes -- 30 sec. on/30 sec. rest



KB Crush Curls (yeah, really)

2 sets to burnout with 35#/16kg, 28#/12kg, 18#/8kg



There's…

(Aimed for 100 double kettlebell front squats in sets of 6 to 12, with 45 sec. to no more than 1 min. rest between sets)

Double 70#/32kg KB front squats - 3 sets of 10, 45 seconds rest…