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Tuesday 01.09.18

8
Jan

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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