Past few days

Friday, Dec 18th
20kg Turkish Get-ups x 10min

Brutal Swings and Ropes: done with partner, when swings are done partners switch. no rest
24kg 2h swings x 20reps
Double waves(underhand)
24kg 2h swings x 20reps
Alt Waves(underhand)
24kg 2h swings x 20reps
Double waves(overhand)
24kg 2h swings x 20reps
Alt Waves(overhand)

-ropes done as quick and fast as possible...smoker!

Saturday, Dec 19th Advanced KB class
20kg 2h Swings x 40reps
16kg Vo2max 8reps x 10mins (15:15)

Bear crawls w/20kg Right/Left + 5pushups x 2sets

Deadlift/Swing workout:
32kg DL x 20reps
24kg 2h Swings x 20reps
32kg 1h DL x 10/10reps
20kg 1h Swings x 10/10reps
32kg Alt DL x 20reps
20kg Alt Swings x 20reps
32kg 2h swings x 20reps to finish!

Double 16kg circuit: 5,4,3,2,1 reps of
Swings
Highpulls
Cleans
See Saw press
Rows

2sets of
16kg Clam shells x 10
16kg Russian twists x 10