Self paced timing intervals:
Watch the clock:
Complete 20 Kettlebell High Pulls
followed by Planks for 5 rounds,
following this structure:

The length of time it takes you to
complete 20 Kettlebell High Pulls
do a plank for 2x as long.

If it takes you 30 seconds to do
20 Kettlebell High Pulls, you will
do a 60 second Plank. Complete
a total of 5 rounds. Resting as needed.

THEN…

Every minute for 10 minutes, do
an ascending ladder of front squats
and Ring Rows:

Minute 1: 1 Double Front Squat
1 Parallel Ring Row
Minute 2: 2 Double Front Squats
2 Parrallel Ring Rows
Keep adding as the minutes go
on and finish with:
Minute 10: 10 Double Front Squats
10 Ring Rows

If it takes you longer than 1 minute
to do any round, just start the next
round when you have completed
the round you are on.

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This entry was posted on Tuesday, August 14th, 2012 at 8:22 pm and is filed under Mt airy workouts, Philadelphia's Kettlebell Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.