The Swing Century

Complete 100 Mixed Kettlebell Swings for time

Alternate between Russian & American swings

RX = 24kg/16kg

rest then…

Big Balls Black Friday

Complete the following for time:

30 Medball Step Ups (20/14)

Run 400m

30 No Squat WallBall Shots

Run 400m

30 Deadlifts (135/95)

Run 400m

30 Wallballs

Do not go heavier on the deadlifts -they are supposed to be light!