3 rounds

  • 800 meter row
  • 40 air squats
  • 30 jumping pull ups
  • 20 kettlebell swings
  • 10 burpees

Here's some tips for ya…to have!!!

Be efficient! Use long and strong pulls on the C2.  Relax on the recovery phase.  Focus on driving the heals hard into the peddles. 

Get through the three rounds as quickly as possible using good technique.

Make sure to squat to your full range while maintaining acceptable posture.

Jumping pull ups should be done with arms full extended in the start position, pull yourself up so the rings line up with the shoulders.  Descend under control.

Maintain low back posture during the swing. No rounded backs.  Hike the bell deeply through the legs to load the glutes and hammies. Snap the hips like you mean it!  Think of a vertical jump.  Wear the appropriate foot gear (chuck t's or any flat soles shoe).

Yes, the burpees will be done with a push up and jump.  Otherwise, they are not burpees, they are squat thrusts!!

Have yourself a great day!

We need a good kettlebell slogan for the back of a T-shirt and need your help!

Please leave an appropriate kettlebell related slogan below on the comments below.

If we use your slogan, you will receive one of our custom hoodies with this sweet kettlebell logo on it!

Please, do not post anything too inappropriate.

Tanks a bunch!

Trainingroom pics 464