Part I: Kettlebell Hell
15 Min AMRAP
Buy-In 3 Laps
1 Farmer's Carry (From Wall to Whiteboard)*
2 Goblet Squats
3 KB Swings
Add 1,2,3 Reps Respectively Every Round
I.e. The 2nd Round the Athlete Must Do:
2 Farmer's Carries*
4 Goblet Squats
9 KB Swings
3rd Round:
4 Farmer's Carries*
6 Goblet Squats
12 KB Swings
etc...
No running with KBs
Athletes must place the KBs (with good form) on the floor after each carry.
Athletes may NOT turn-around holding KBs in latter rounds.
Every-time the KBs are placed on the floor the Athlete must perform 1 burpee.
Athletes will go in two heats if necessary.
The athletes not working can keep track of reps.
If there is a shortage of kettlebell's athletes can choose two different weights.
Between Farmer's Carries they will alternate hands with the heavier/lighter weight.
They will use either the heavier/lighter one for swings.
Part II: Plank
40" Plank/Rest 20"
40" Side Plank R/Rest 20"
40" Prone/Rest 20"
40" Side Plank L/Rest 20"
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