ROD 103114


Friday, 31Oct14


KettleBell Fright Fest

Take 3 sizes of Kettlebells i.e., 16-14-12K to complete the following descending reps from 10-8-6-4 with all kettlebells. You will break up the reps in half for each side, i.e., H2H swings 5 r/5l, next round 4r/4l… and so on. The clock will be set for 25 minutes so try to complete all sets going from the highest rep down the ladder. Remember do 5r/5l for the 16k, 5r/5l/ for the 14k, 5r/5l for the 12k and so on…When transitioning from one side to the other, ensure proper kettlebell technique.

  • H2H Swings
  • Racked Squats
  • Forward Lunges (same side, r leg/r kb)
  • Cleans
  • Presses