IRON DISCIPLINE

Sorry I'm late Jay, hope you get a chance to hit this one before the weekend, it was a killer!

#1 is typical kettlebell warmup circuit of 5 kettlebell exercises on a 1min countdown, done twice

#2 is also a 1 min countdown for the given exercise, with 30 second intervals to travel 25m with your kettlebells before the next exrcise; repeat

#3 was adjusted based on time restriction, (be prepared to see this one in all it's intensity soon); partner work/rest ratio; Each partner completes 10 repetitions of the given kettlebell exercise before alternating tossing their kettlebell the length of the soccer field (100m)

circuit

#1- Warmup: 1min intervals x2 circuits

2 Hand Swing

Alt Clean-Press

Rd Body Hold

Alt Clean-Squat

Fig 8 Hold

- repeat-

#2- Traveller Intervals: 1min/25m travel

Double kettlebell Clean-Push Press

travel

Double kettlebell Snatch

travel

Alt kettlebell Floor Press

travel

Alt Double Kettlebell Racked Lunge

travel

Alt kettlebell Bent Row

#3- Partner Competition: x10 each; 100m relay

Alt kettlebell Press

Double Kettlebell Racked Squat

Alt kettlebell Row

Alt kettlebell Burpee

100m kettlebell relay toss

…have a good one!

Over to you Greg!!