Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

30 seconds work/30 seconds rest for 30 minutes

In other words, 10 rounds non-stop
  • Double kettlebell clean/squat/press
  • Pull ups 
  • Elbows to knees or Knees to chest 

Make sure to drop down into a full squat each time

Make sure to lock the elbow out

Make sure the kettlebells are locked out overhead, not in front where you can see them. 

The Milkman dropping down into a full squat

Trainingroom pics 565