1. For time: Run 1 mile with a heavy kettlebell or plate. Weight cannot go above collar bones or below your waist.
2. 10 sets: 10m of barbell overhead walk @ 45 – 185lb
3. AMRAP in 9 minutes: 2 Shoulder press @ 80%; 200m run
4. 3 sets: 50 Russian twists with kettlebell
1. 11:33 @ 45lb plate. Much tougher on the arms than I expected. And was feeling it in the legs on the last quarter mile.
2. 155-165-165-175-155-165-165-165-165-165. The jerk was the limiter for me. Couldn’t get 175 up a second time. Walking with it wasn’t bad.
3. 7 rounds @ 110lb
4. Used a 1-pood kettlebell. Tough!