Thursday 10/8

Duncan and the heartbreaker.  Using a 88lb (40kg) kettle bell

1 round for time:
8x single arm high pulls
8x swings
8x sumo deadlift high pulls
8x pushpress
8x squat
8x lunge
8x 1 arm rows

Heartbreaker
Objective: Stamina

1) 1mile run then.......

5rounds
   10x pushups
   15x situps
   20x squats

1mile run then..........

5 rounds
   5x dips
   10x plank walkup
   15x lunge each leg

1mile run

Comments:  Do the entire session with no rest.  Should take around 40-50minutes depending on level of fitness