RMSDF

25 KB snatches  L & R  side

50 V-Sits

20 KB snatches L & R

40 V-Sits

15 KB snatches L & R

30 V-Sits

10 KB Snatches L & R

20 V- Sits

5 KB snatches L & R

10 V-Sits

Monday

Kettlebell Tabata

8 sets of each for 20 seconds and 10 sec rest. Rest 2 minutes between each exercise!

Thrusters 15/35

KB snatches  20/44 4 sets each side

swings  35/53

Kb crunches 15/35

GO MOM!

each station 60 sec with 15 sec between each

L sits

front bridge

kb swings 35/53

sit ups

KB windmills  15/35

20 minutes of work!

2 min front bridge

rest 30 sec

2 min air squats

rest 30 sec

2 minutes grasshoppers

rest 30 seconds

Repeat

30 Squats
30 Situps
30 Kettle Bell Swings
30 Box Jumps

complete as many rds as you can in 20minutes

400m Run

15 Overhead Squats 30/65

5 Rounds

21,15,12,9,6,3 for time:

Pullups

KB Squats

3.20

50,25 & 10 reps of

Burpees & Reverse Crunches

3.19

100 yard sprint
10 Squats
10 Sit ups

Complete as many rds. as possible in 20 minutes

3.18.09

   

40,30,20 & 10

Push Ups &  KB Lunges