Wednesday Kettlebell Metcon

A man can be destroyed but not defeated.

BUSHIDO SERIES - Myth / Practice / Seppuku / Ronin

Dynamic Mobility Warm-up
Then:
60secs Gladiator Press left arm +
30secs Rest +
60secs Pistols KB Bottoms up (alternate legs) +
30secs Rest +
60secs Gladiator Press right arm +
30secs Rest +
60secs Pistols KB Bottoms up (alternate legs) +
90secs Rest
Then:
60secs High Pulls to Catch left arm +
30secs Rest +
60secs Figure 8 to Hold +
30secs Rest +
60secs High Pulls to Catch right arm
60secs Figure 8 to Hold +
90secs Rest
Then:
60secs SOTS left arm +
30secs Rest +
60secs Inchworm/Walk outs to Press-ups +
30secs Rest +
60secs SOTS left arm +
30secs Rest +
60secs Inchworm/Walk outs to Press-ups +
90secs Rest
Then:
60secs Snatch left arm +
30secs Rest +
60secs Sumo Deads to Jump Squat +
30secs Rest +
60secs Snatch left arm +
30secs Rest +
60secs Sumo Deads to Jump Squat +
90secs Rest
Then:
10 minutes Finisher:
30secs Alternate hand to hand Swings +
30secs 6-Point Burpees +
30secs Rest
Then:
60secs Windmills left side
60secs Windmills right side
5x KB Forward Swing Throw
5x KB Overhead Swing Throw
5x KB High Push-Press Throw
Then:
Cool down