November 18, 2013


Week 3: RKC Minimum Day 1

10 minute dynamic warm-up

12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity

After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.

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