Ring Dip Progression: 7,6,5,4,4 Strict Ring Dips

Rest as needed then,

7 Rounds For Time:
7 Pull-ups
7 Kettlebell Thrusters

Jog for 10:00 Minutes (Big Loop at moderate pace)

Rest as needed then,

50 Ball Slams for Time

Note: We will begin each class with a Kettlebell Clinic in order to learn the subtile nuances of the Kettlebell Thruster. The goal is to move at a blistering pace through the first workout, then immediately head out the door for a jog. Use the cardiovascular-respiratory component to reset the breathing and heart-rate, and to focus on mantra and affirmation. When you get back to the gym, it’s go-time on 50 Ball Slams. Weight on the Kettlebell Thruster is 25lb. to 53lb. and Ball Slam is 12lb. to 20lb. Compare and contrast the differences between the Barbell and Kettlebell Thruster: Which one is more challenging?

The CAMP starts next month!


Give us grace and strength to forbear and to persevere. Give us courage and gaiety and the quiet mind, spare to us our friends, soften to us our enemies.” – Robert Louis Stevenson


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