FRIDAY 210129

“Ball and Chain”

On an 18:00 clock (6 rounds each station)

Minute One: Kettlebell Goblet Squat, 15 repetitions (35lb. / 25lb.)
Minute Two: One Arm Kettlebell Push Press, 10 repetitions (5 each arm)
Minute Three: Strict Pul-up, 5 repetitions

Rest as needed then athlete choice:

  • Concept2 Row, 500 meters
  • Assault Bike, 30 calories
  • 200 weighted jump ropes

Note: Brown belts can consider “scaling up” today and use a 53lb. / 35lb. Kettlebell.


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