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Tuesday 01.09.18


Tuesday 01.09.18

Aerobic work

“Building sustained effort”

90 sec row or Bike (meters)

45 seconds dual Kettlebell Russian swing

45 seconds kettlebell front racked Lunges

45 seconds of pull-ups(strict, Kipping, Butterfly)

Rest 1:15 minute

90 second row or bike

45 seconds of dual kettlebell long cycle

45 seconds of kettlebell front racked lunges

45 seconds of pull-ups ( strict, kipping , etc )

Rest 1:15 minute

Repeat 3 times

Weight used for double KB should be light, determined by long cycle ability, so 35/24 would be max…. light weight and move quickly.

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