A. 5 rounds
Bench Press – do a set of 5, rest 10 seconds then do 3 more. Work up to a heavy but doable set

B. For Time (running clock)
{time cap if necessary for the class}
3 rounds of:
18 Kb step ups (1.5 pood/1 pood)
18 V-ups
Then 3 rounds of
18 Figure 8 Kb lunges
18 Kb swings
Then 3 rounds of
18 Kb Push press
     (1 arm at a time. 9 reps each arm)
18 Kb Russian twists

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