50-40-30 Push Up - Kettlebell Swing and 100m run

Quick Back Workout

Bent-Over Rows
6 12 10+10 10+10+5
50 50 40 30

50-40-30 Push Up - 1 poon (16kg) Kettlebell Swing and 100m runs for time.

Time: 24 minutes dead.

Push Ups alot harder than kettlebell swings. Hip strength is definitely stronger than my upper body strength and endurance especially after the first set of 50 push ups.

Love this video,"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv] [mov]