Level 1
For time:
21 Kettlebell Swings, 26/18 lbs
21 Row / Bike Calories
15 Kettlebell Swings, 26/18 lbs
15 Row / Bike Calories
9 Kettlebell Swings, 26/18 lbs
9 Row / Bike Calories
Rest 5 mins
— then —
15 Kettlebell Swings, 26/18 lbs
15 Row / Bike Calories
12 Kettlebell Swings, 26/18 lbs
12 Row / Bike Calories
9 Kettlebell Swings, 26/18 lbs
9 Row / Bike Calories
Level 2
For time:
21 Kettlebell Swings, 35/26 lbs
21 Row / Bike Calories
15 Kettlebell Swings, 35/26 lbs
15 Row / Bike Calories
9 Kettlebell Swings, 35/26 lbs
9 Row / Bike Calories
Rest 5 mins
— then —
15 Kettlebell Swings, 35/26 lbs
15 Row / Bike Calories
12 Kettlebell Swings, 35/26 lbs
12 Row / Bike Calories
9 Kettlebell Swings, 35/26 lbs
9 Row / Bike Calories
Level 3
For time:
21 Kettlebell Swings, 53/35 lbs
21 Row / Bike Calories
15 Kettlebell Swings, 53/35 lbs
15 Row / Bike Calories
9 Kettlebell Swings, 53/35 lbs
9 Row / Bike Calories
Rest 5 mins
— then —
15 Kettlebell Swings, 53/35 lbs
15 Row / Bike Calories
12 Kettlebell Swings, 53/35 lbs
12 Row / Bike Calories
9 Kettlebell Swings, 53/35 lbs
9 Row / Bike Calories
Level 4
For time:
21 Kettlebell Swings, 70/53 lbs
21 Row / Bike Calories
15 Kettlebell Swings, 70/53 lbs
15 Row / Bike Calories
9 Kettlebell Swings, 70/53 lbs
9 Row / Bike Calories
Rest 5 mins
— then —
15 Kettlebell Swings, 70/53 lbs
15 Row / Bike Calories
12 Kettlebell Swings, 70/53 lbs
12 Row / Bike Calories
9 Kettlebell Swings, 70/53 lbs
9 Row / Bike Calories
Strength
Deadlift
7-5-3-3
Rest 90 – 120 seconds between sets
