(Photo: Take “Lone Wolf and Cub” and mix with “Little House on the Prairie”, and you’ve covered most of what there is to know about respect, dignity, humility, courtesy, and composure in the face of adversity and danger. Fiction often mirrors reality; sometimes reality should closer mirror fiction…)
2 rounds of: Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Sequence #1 consists of 10 total reps of each movement (note L & R).
Today, each movement is interspersed with 5 push-up/ variation* and
5 strict or jumping pull-up (when strict pull-up set requires interruption, transition to jumping). Position considered, use the same single kettlebell throughout each round. Weakest lift in the sequence dictates weight; Recommended weight today is 35lb. W, 55lb. M.
And then, as quickly as possible:
Karaoke runs (20 trips @ 20yd. each)
*Variations include: Dynamic push-up, ring push-up, Hindu push-up.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!