KB’s at The Fly

w/Shamus & Jo

Medium Day Complex,from KBM:
Double High Pull x 5
Double Snatch x 5
Double Press x 5
Double Fr. Squat x 5
2:00 rest between sets
X 4 sets

Danny w/2-20kg
Jo w/2-8kg
Shamus w/2-24kg

Top-of-the-Minute Swings: 16 RPM (8 R/L) x 10:00
Danny & Shamus w/24kg
Jo w/20kg 10 RPM (5R/5L)

The HP & SN back to back is fun, then you add the press afterwards, which by the 2nd round begins to get difficult. My abs were screaming after the presses on the 2nd round, and I had to pause just a second, before starting my squats. The cumulative effect of all four exercises really starts to kick in by the middle of the workout, and becomes very taxing by the last round. This workout is over in a relatively short amount of time, but it's very intense.