The Dirty Dozen
Run 1 mile
12 Kettlebell Exerices: Do 3 sets of 12 reps.
1. 2 Hand Swings 12 reps
2. Tactical Lunges 12 reps ES (each side)
3. Donkey Kicks 12 reps
4. 1 Arm Swings 12 reps ES
5. Surrenders 6 reps ES
6. Push ups reps
7. Hand to Hand Swings 12 reps ES
8. Goal Post Press 12 reps
9. Burprees with Kettlebell Press 12 reps
10. Windmills 12 reps ES
11. Figure 8's 12 reps (total of 24)
12. Halos 12 reps ES
five (5) 40 yard sprints
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