Day 3 - TIME to SWING

TIME TO SWING............

 

Circuit work

 Double bells , Light,Med, Heavy

• 1min Jerk specific squat - Light
• 1min rest
• 1min Jerk specific squat - Med
• 45 Sec rest
• 1min Jerk specific squat -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min Jerk specific squat onto toes - Light
• 1min rest
• 1min Jerk specific squat onto toes - Med
• 45 Sec rest
• 1min Jerk specific squat onto toes -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min Jerk  - Light
• 1min rest
• 1min Jerk  - Med
• 45 Sec rest
• 1min Jerk  -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min LC  - Light
• 1min rest
• 1min LC  - Med
• 45 Sec rest
• 1min LC  -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

 Guys please don't attempt this if your not familiar with KB work contact me or www.fluxmotion.net/

AFTERNOON FITNESS

PROWLER!!!!!!!!!! about 20mins

Lenghs = 15m
Prowler weight 60kgs

1. 10 lengths ,10 burpees
2. 1min break
3. 8 lengths ,10 burpees
4. 1min break
5. 6 lengths ,10 burpees
6. 1min break
7. 4 lengths ,10 burpees
8. 1min break
9. 2 lengths ,10 burpees

 That's it for today now time for a good sleep