Today we put the ladies through a pretty intense HOC workout. They persevered and handled the challenge flawlessly! We had kettlebells at 2 ends of the track. After warming them up with some joint mobility drills and turkish getups, the HOC drill was as follows:
Lap 1: 50 swings @ 12kg, 5 cleans/side @ 9kg
Lap 2: 40 swings @ 12kg, 10 cleans/side @ 9kg + 5 pushups
Lap 3: 30 swings @ 12kg, 5 presses/side @ 9kg twice
Lap 4: 20 swings @ 12kg, 15 squats/side @ 9kg
Lap 5: 10 swings @ 12kg, 10 presses, 10 1H swings, 10 cleans, 10 front squats @ 9kg EACH SIDE
It took the ladies about 35-40 minutes to complete this conditioning circuit (excluding warmup & cool down). WELL DONE!!!
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