IRON DISCIPLINE

Hey all!

Got a good'un for you this week!

Warmup- 45sec of kettlebell for two exercises interspersed with 30secs of back and up

Intervals- 45sec exercise and 45sec to sprint (and I mean GIV'ER!!) 50m in between; rest is what you have left of the 45sec from the sprint before the beep; repeat!

Competition- move your kettlebell end to end of a soccer field length

Warmup- 45sec/45sec/30sec

2 Hand Swing>Alt Clean-Press>Back & Up

Fig8 Hold>Alt Clean-Lunge>Back & Up

Alt Swing Snatch>Alt/Momentum Curls>Back & Up

KB Burpee>Front Squat>Back & Up

Intervals- 45sec/50m (x2sets)

Alt Row

 Run

Floor Press

 Run

Handoffs

 Run

Sumo Squats

 Run

KB Crunch

Competition- Soccer Field

Within your team, throw/toss a moderate weight KB the length of a soccer field and back

Enjoy!

D