wednesday 19th at the ladder! ITS RAINING KETTLEBELLS...

DAY 1 (Wednesday) at the ladder

Warm up with sand bag relay, if you are not running with sand bag, you are executing hovers to push ups, holding at each point for no more than 2 seconds, in other words, quick change overs.
X3 - Non stop, no rest in between rounds, everyone to complete 3 rounds

KB 2 handed clean and jerk. Breathing ladder: 1 - 10 – 1

REST 2 – 3mins

Litvinov Conversion: 2 (10 x goblet squat + 10 x deck squat + 10 Heavy KB swing + 10 x single arm KB snatches each arm + 1 x ladder sprint) resting 2 mins between conversions.

Litvinov Conversion: 2 (50 x parallette push ups + 20 total step ups on bench with HEAVY KB in goblet position + 1 x ladder with chains) resting 2 mins between conversions.

2 x mount st sprints – BACK TO BACK, no resting

Vomit and recover