Complete KB Complex:
10x One Arm KB Swing +
10x RTW (Both Directions) +
10x Figure 8 (front-to-back) +
10x Figure 8 (back-to-front) +
10x Goblet Squat +
10x Push Squat +
10x Standing Halo +
10x Deck Squat +
10x Half TGU (10 each side) +
10x Windmill (10 each side) +
10x One Arm OHS (10 each side) +
10x Get-up (10 each side)
Then:
5x Deadlift @ Bodyweight +
10x DB Push Press @ 35# KB
As many complete rounds as possible in 12 minutes
Pat: 13 rounds
Jon: 10 rounds + 5 deadlifts
The KBC was a workout in itself but not done for time just focus on good technique using the 35#KB.
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