Hells Bells OG

Warm up:

5 Each Side Walking Lunge Twists

3-5 Yoga Worms

2 x 10 Squat Jumps

Leg Swings (Front to Back & Side to Side)


Then complete one of the following options-

Option 1 > 3 Months

For time:

1 Mile Run/Row

For time:

200 KB Swings 25/35 & 8-10 Burpees

Begin with 8-10 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 8-10 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 200 total KB swings.


Time the mile and the KB swings separately. You may rest as needed between them and do them in any order. Ex. KB swings first then rest, then run/row the mile.


Option 2 < 3 Months

For time:

1 Mile Run/Row

For time:

200 KB Swings 15/25 & 5-8 Burpees


Option 3 < 1 Month

For time:

1/2 Mile (800m) Run/Row

For time:

100 KB Swings 10/15 & 2-3 Burpees


Cool Down:

Child's Pose

QL Stretch

Lower Back and Piriformis Stretches


Post time for the mile and KB swings to comments


6" leg holds too easy for you? Just add a 2 year old! Nice work Casey!


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