This one requires some equipment. You will need something heavy to push, I used the econo-prowler loaded with 160lbs (scale as necessary), 2 clubbells of the same size, a sandbag or big bag of dog food, a kettlebell you can push press or jerk (not to heavy!), a pair of kbs for leg work and a pullup bar and/or rings.

 Each round is 2 minutes with 1 minute of rest and is done in a circuit. When you are at the push/press jerk station or the kickstand lunge station switch sides at the 1 minute mark.

This was pretty damned tough!

Swipes - take 2 cbs swing them back bring them through the clean position and behind the shoulders using the hips for momentum and the entire upper back & grip to brake. Pop the hips, give a quick flick of the upper back to propel the CBs over the shoulders then let gravity do its thing.

Sandbag shouldering - pick up the sandbag and put it on yor shoulder, drop it and do it agin on he other shoulder. Grip is front hand facing rear, back hand facing front. If you are going to the left shoulder left hand is in front, right shoulder right hand. Make sure you get that hand out from under the bag before it lands on the shoulder! 

Kickstand lunge - 2 bells and take a narrow lunge stance so the back knee will be close to the font ankle. Go up and down stayig on the toes on the back foot. Switch at one minute

We did 2 rounds in class and its a smoker if you use the appropriate amount of weight.

The guys used 160 on the Prowler, ladies used 70. on the clubbells it varied with all the ladies, so far, using the 5 lb clubs. Some guys used 10s some 15s.

Sandbags varied as well. Everyone didi push-presses, mostly because the aren't good with jerks yet. I did jerks with the 20 and got about 22 rpm each arm.

The kickstand lunges were brutal using 2x24 kbs!

On the pullups most did them until they couldn't get more then did ring rows. 

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