SMS

BSP FITNESS TEST: WORK CAPACITY

KETTLEBELL BOXING

Round 1
JAB/CROSS — JAB/CROSS/HOOK/HOOK
8 KB SWINGS
RUSSIAN TWISTS — :30S ME PLANK

Round 2
CONSTANT HOOKS — JAB/LOW HOOK/UPPER
5 L/R KB PAUSED RDL
IN AND OUTS — :30S ME PLANK

Round 3
JAB/JAB/CROSS/LOW HOOK/HOOK/HOOK — STRAIGHT PUNCHES
8 KB SWINGS
PAUSED BYCLES — :30S ME PLANK

Round 4
JAB/CROSS/JAB/ELBOW/HOOK/JAB CROSS — FREE STYLE
5 LR KB PRESS
WEIGHTED SITUP — :30S ME PLANK

Round 5
JAB/CROSS/HOOK/GUT/HOOK — FREESTYLE
AMRAP1st min KB GOBLET SQUATS
HOLLOW ROCK — :30S ME PLANK