From a Ketllebell Kings Instagram post, using a single 8kg Kettlebell, 2 rounds of
- 1 minute Slow Mountain Climbers
- 1 Minute Weighted Situp with Twist
- 1 Minute Weighted V-Up
- 1 Minute Weighted Flutter Kicks
- 1 Minute Rest
Watch the link for a demo of the movements.
Then 4 rounds of
- 6 x Strict Press @ 75% of 3RM
- Rest 2 minutes
Then an old classic format… for time
- 100 x Wall Balls @ 10kg or Sandbag Thrusters @ 20kg
- EMOM Stop and do 3 x Deadlift @ 220lbs/100kg
Results: Used 110lbs for the Presses. Metcon 7:57.