Burpees and KB Swings

Thursday, September 20, 2012


“Lurong Original”

5 Rounds

20 Burpees

20 KB Swings (55/35)


  • For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
  • For the Kettle Bell Swings, the athlete’s arms must be fully extended and ears must be seen from their side profile.


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