Competition Corner

21.3 "On Watch, Off Watch"

AS MANY ROUNDS AND REPS AS POSSIBLE IN 2O MINUTES:
PARTNER WORKOUT = YOU GO, I GO FORMAT…… (ONLY 1 x PARTNER WORKS AT A TIME)
1 Kettlebell Power Clean
1 Kettle Bell Front Rack Reverse Lunge
1 Kettlebell Shoulder to Overhead
1      Kettlebell Overhead Reverse Lunge
*Add 1 repetition to all movements after each partner has performed on left and right arms.
Kettlebell Weight
Rx - Males –
1 x 20kg,
Rx Females –
1 x 12kg
Scaled Males –
1 x 16kg,
Scaled Females –
1 x 8kg
Mixed Pairs Rx -
1 x 20kg & 1 x 16kg
Mixed Pairs Scaled -
1 x 16kg & 1 x 8kg
PLEASE NOTE – Only 1 x KB may be used in same sex pairs teams.
Mixed pairs are to ensure that one KB is in contact with the ground at all times during the workout.