Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. www.idahokettlebells.com (208) 412-6079

Warm up:

3RDS

10x OHS @ 75#

10x push up

3x pull up

Work out:

1) work up to 1 RM Front squat

135x3/155x3/175x3/195x3/215x3/225x3/235x2/240x1/245x made it half way down 240 is new OR by 5#

2) 3x front squat @ 75% 1 RM (180#) every 40 sec for 10 RDS

3) 5 RDS

8x DL @ 185#

30m farmer walk @ 2 IN (50/60#)

5 x (ea arm) weighted sit up @ 35#

4) 3 RDS

10 x elevated push up @ 25"

10 x pull up

8x standing press @ 75#

5) 3RDS

1 minute KB swing @ 60#

30sec. Rest

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