ROD 080612


Monday, 08Aug12


KettleBell Sprint

Ten rounds… 20 minute limit!!

  • 10 Push-ups
  • 10 Swings (15 double handed)
  • 10 Cleans
  • 10 Snatches or 15 Snatch Pulls

First perform 10 pushups then 10 swings, 10 cleans (from the ground), and 10 snatches with your left hand then move immediately to your right.

The second your done with it…SPRINT the length of the parking lot. Hit that sprint as hard as you can. I mean you literally drop the bell and go! Walk back, recover and then go again. Try to decrease the recovery time each round. Aim for 10 rounds within the 20 min limit. You’re extra fat won’t know what hit it!

If you cannot do the single arm swing or snatch properly then you can sub it with 15 regular swings & snatch pulls.