Every minute on the minute perform:
7 Push ups (chest to ground)
7 Air squats
Then use the rest of the minute to complete max rep KB swings. Continue this sequence until you complete 100 KB swings.
For time
Strength:
Front Squat 12 x 1 with 5 seconds rest
*For front squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 12.
*Use 80-85% of 1 RM Squat
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, “I used everything you gave me.” ~Erma Bombeck
4:52(70KB)FS 295
5:51 (35lb KB)
110 – Front squat
4:56 (53lb KB)
Front Squat- 185lbs
3:58(35lb KB)
135lb Front Squat
4:20 35lb KB 140 squat
6:30 (70lbs kb) 185 front squat
5:47?(53) FS 170
5:48ish (70lb KB) – FS 225lb
6:32 (26lb KB) – FS 95lb
5:48 (35 lbs) – FS 110 lbs
5:04 53lb 165lb fs
6:56 (26lb kettle bell) FS- 110lbs