“Blood Diamond”
A) 5 x 1min Rounds – reps:
10 (7) Calorie echo bike
Max reps, Kettlebell swings
Rest 1min between each round.
B) 5 x 1min Rounds – reps:
10 (7) Calorie row
Max reps, Alternating kettlebell cleans
Rest 1min between each round.
C) 5 x 1min Rounds – reps:
10 (7) Calorie row
Max reps, Alternating kettlebell snatch
Rest 1min between each round.
Men: 24kg KB
Women: 16kg KB
Rx’d+ = 12 (9) Calories/ 32kg (24kg) KB
Masters 50yrs+/ Teens = 20kg (12kg) KB
Masters 60yrs+ = 9 (6) Calories/ 16kg (8kg) KB
Post total reps completed for each section and options to comments.
