Boise Kettlebell Lifting

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

This  a well deserved ass kicker after 6 days off!  Still feel crappy, but put my head down and powered through it.

Warm up:

5 RDS:

10x squat jump

10 push up

5x each arm 65# shoulder press

5x each way PVC Halo

Work out:

50x pull up / 100x rope skip

40x knees to elbows / 100x rope skip

30x windshield wipers / 100x rope skip

20x ankles to bar / 100x rope skip

50x air squat / 100x rope skip

40x jumping lunge ( 20 ea. ) / 100x rope skip

30x frog hops / 100x rope skip

20x jumping squat / 100x rope skip

50x push up / 50x arm haulers

40x KB swing @ 60# / 40x bench dip

30x Mtn. climbers / 30x BARFEES ( burpees )

20x one arm push up ( 10 ea. ) / 20x double unders

FULL BODY WEIGHT NAUSEA INDUCING ASS KICKER !

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