20110917 – 07h00 – Howdy Partner

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JM + WarmUp (7mins of alternating swings)

Partner up.
Take 3 different sized kettlebells
eg. 16,18,20 (men)
8,10,12 (ladies)

One person does OAJ for 1 min, while the other does alternating swings, then switch places.
Once both have done a set on L & R with the 1st weight, move up and repeat
eg. (men) 16,18,20,18,16

Now we’ll kick it up a notch. Scrap the lightest weight in favour of a heavier one
eg. 18,20,22 (men)
10,12,14 (ladies)
Also, take another even heavier one which you will use for the swings.
ie. One person does OAJ with 18kg, while the other does alternating swings with the 24kg
Oh – and it’s now 2 mins instead of one. 🙂

to recap:
a) does OAJ(L) with 18kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(L) with 18kg for 2 mins while a) does alternating swings with 24kg for 2min
a) does OAJ(R) with 18kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(R) with 18kg for 2 mins while a) does alternating swings with 24kg for 2min

a) does OAJ(L) with 20kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(L) with 20kg for 2 mins while a) does alternating swings with 24kg for 2min
a) does OAJ(R) with 20kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(R) with 20kg for 2 mins while a) does alternating swings with 24kg for 2min

a) does OAJ(L) with 22kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(L) with 22kg for 2 mins while a) does alternating swings with 24kg for 2min
a) does OAJ(R) with 22kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(R) with 22kg for 2 mins while a) does alternating swings with 24kg for 2min

a) does OAJ(L) with 20kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(L) with 20kg for 2 mins while a) does alternating swings with 24kg for 2min
a) does OAJ(R) with 20kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(R) with 20kg for 2 mins while a) does alternating swings with 24kg for 2min

a) does OAJ(L) with 18kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(L) with 18kg for 2 mins while a) does alternating swings with 24kg for 2min
a) does OAJ(R) with 18kg for 2 mins while b) does alternating swings with 24kg for 2min, b) does OAJ(R) with 18kg for 2 mins while a) does alternating swings with 24kg for 2min

HRMax= 171  kcal= 1206