I took a workout from the AOS/ETK download I just purchased and then added in some more at the end for good measure. I have to catch a flight in a couple of hours so a quick “smoker” was in order. I’ll read the rest of the workbook on the plane and review it here later. 

Kettlebell Swings, 20 kg x 20 

Jumping Jacks, 60 

Kettlebell Swings, x 20 

Push-ups, 60 

Kettlebell Swings, x 20 

Jumping Jacks, x 60 

Kettlebell Swings, x 20 

Push-ups, x 60 

Kettlebell Swings, x 20 

Jog 1 minute

*5 minute rest* 

High Pulls + Snatch, 14/14

Snatches, 20 kg, 10/20/20/20/10  

 

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