Every 1 min for 32 mins, alternating between:2 Alternating Kettlebell Turkish Get-ups, pick load30 Mountain Climbers40 Standing Knee To Opposite Elbows8 Kettlebell Windmills, pick load
THE SEVEN 7 rounds for time of:7 Handstand Push-ups7 Thrusters, 135/95 lbs7 Knees-to-elbows7 Deadlifts, 245/165 lbs7 Burpees7 Kettlebell Swings, 2/1.5 pood7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven
5 rounds, 1 min per station, for max reps of:Kettlebell Swing, pick loadAlternating Turkish Get-up, pick loadPlank-to-Push-upKettlebell Goblet Squat, pick loadBurpee Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.
Tabata Banded Backward WalkTabata Row CalorieTabata Weighted Step-up, pick loadTabata Db Bench, pick loadTabata Walking Lunge, pick loadTabata Banded Tricep Push DownTabata Reverse Crunch The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is the total reps performed in all of the intervals.
4 rounds, 1 min per station, for max reps of:Tire SledgehammersPlank Hold Knee-to-elbowDumbell/Kettlebell Hang Squat Clean ThrusterKb Windmills (Each Arm)Burpee/Mountain Climber DuetCherry Picker Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.