Took my 40k, pumpkin looking, kb over to our neighbors house to hold down their tent for graduation.
Workout: Turkish Get-downs- 16, 24, 32, 40-jerked it into position. 48k clean & hold x 1 x 2. 48k half arm bars x 1 x 2.
Swings- 30 sec on, 30 sec off- 18, 17, 16, 15 reps per arm during the 30 seconds. That equals 132 reps in 7:32.
Z-Drills and standing post for a cooldown.
-Joe