8/2/2011 - KB int

  • KB intermediate - Kristine. Rough workout - 100/50/25/12/6/3 swings 16kg w/3 GSQ between sets as an appetizer. Dbl swing/clean/press ladders - 5/1/5 down to 1/5/1, then 4/1/4, 3/1/3, 2/1/2. 3 rounds of halos, bird dogs, pullovers, dead bugs. 1 police academy round (30 sec.): jumping pullup to burpees, swings, 90/90 abs, rest.