JM + WarmUp (160 club) Sw2h DBL-JSwL DBL-JSwR DBL-JSwA DBL-JCL DBL-JCR DBL-JPpL DBL-JPpR DBL-JSnL DBL-JSnR DBL-J 1) 10 10 (10 single KB moves, followed by 10 double jerks)2) 10 20 (10 single KB moves, followed by 20 double jerks)3) 10 30 (10 single KB moves, followed by 30 double jerks) HRMax= xxx kcal= xxx
JM + WarmUp (160 club) 6 exercises, 20:10 Tabata for 4 mins, each one twice 1. SeeSaw Press2. KB woodchop3. Frog Squats4. DragonLunges5. KB hot potato6. Evil Wheel HRMax= xxx kcal= xxx
JM + WarmUp (160 club) 50s single KB50s skip50s double KB50s skip30s rest 16 rounds HRMax= xxx kcal= xxx
JM + WarmUp (160 club) 3xTGU-L, 3xTGU-R30 KB move from basic12 (so 12 sets)Steve Cotter Lunge O.H 40mSkip 150Steve Cotter Lunge O.H backwards 40m HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Sw2h DBL-JSwL DBL-JSwR DBL-JSwA DBL-JCL DBL-JCR DBL-JPpL DBL-JPpR DBL-JSnL DBL-JSnR DBL-J 1) 10 10 (10 single KB moves, followed by 10 double jerks)2) 20 10 (20 single KB moves, followed by 10 double jerks)3) 30 10 (30 single KB moves, followed by 10 double jerks) HRMax= xxx kcal= xxx