SATURDAY - 30-05-20


30 KB Swing 

12 KB Push Press

15 Air Squats

Cash Out: 29 Burpees 


KB swings as taught by coach.

Push Press, rack the KB’s.  Feet positioned between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the KB’s pop up, press straight up to lock out finishing with your biceps by your ear. Return to rack position to begin the next rep. 

Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.

Burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 


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  • Razer on

    7.50 including burpers

  • Sandra on

    7:19 (16kg) 8:59 (inc bpees)

  • owYGlskiRu on


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  • paBfuYIed on


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