5 Rounds: 1 minute rest between rounds

30 second intervals moving non-stop from station to station:

  • Jumping pull ups
  • kettlebell swings
  • Burpees(push up and jump)
  • Kettlebell snatch (right)
  • Kettlebell snatch (left)
  • Heavy D-ball thrusters

After round 3-4 we subbed band snap-downs (opposite movement of the swing)in for swings

On round five, we subbed heavy d-ball slams in for snap-downs, and put kettlebell swings back in.  This added an extra 30 seconds to the round.  This was a good mental test.

Fankie "The Answer" Edgar and Chris Laguori will both be suppementing their training with kettlebells for up coming fights.

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