Start: 7:17am
Finish: 8:16am

Warm Up: KB Warm Up - 5:30

The following was done with a 25lb KB with the movements done for 30 seconds. The "in-betweens" were reps of ten.

Round One
Front Squat
Figure 8's
Cleans
Figure 8's
Reverse Crossover Lunge (each side)
Figure 8's
One Arm Rows (each side)
Figure 8's
Squat Kicks (each side)
Figure 8's
Total Time: 11:43

The following was done with a 25lb KB with the movements done for 30 seconds. The "in-betweens" were reps of ten.

Round Two
OH Lunges (each side)
Two Hand Curls
Press (each side)
OH Tricep Extensions
Three Way Push
Two Hand Curls
High Pulls (each side)
OH Tricep Extensions
Single Leg DL (each side)
Arm Blaster
Total Time: 10:34

The following was done with a 25lb KB for 30 seconds

Round Three
OH Walks (each side)
Walking OH Lunge (each side)
SLDL with Row (each side)
Prisoner Squats
Total Time: 5:48

The following was done with a 25lb KB for 30 seconds

Abs
Toss - Bottom to Top (each side)
Paddle
One Arm Situp (each side)
Total Time: 4:46


Thoughts:

I needed a third round for the class I'll be tortu... I mean teaching... tried this with a 25lb bell instead of a 35lb bell and was able to do this without putting the thing down... I did take about a 2:30 minute break between rounds.. may dump that in the class.

I followed with 11:30 of stretching.

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