Start: 7:16am
Finish: 8:18am

Warm Up: KB warmup (seven minutes)

The following was done with a 35lb KB for 30 seconds each with the figure eight's being reps of ten each way.

Round One
Front Squats
Figure Eight's
Cleans (each side)
Figure Eight's
Reverse Crossover Lunges (each side)
Figure Eight's
One Arm BO Rows (each side)
Figure Eight's
Squat Kicks (each side)
Figure Eight's

Total Time: 15 minutes

The following was done with a 35lb KB for 30 seconds each with the curls/extensions and arm blasters being reps of ten each way.

Round Two
OH Lunge (each side)
Curls
Press (each side)
OH Extensions
Three-way Push
Curls
High Pulls (each side)
OH Extensions
Single Leg DL (each side)
Arm Blaster

Total Time: 16 minutes

Abs - 25lb KB
Toss - Bottom to Top (30 seconds each side)
Paddle (30 seconds)

Thoughts: I may switch to a lighter bell in an effort to not rest between movements. I don't want to have to put the thing down at all.

I followed with twelve minutes of stretching and foam roller.

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