1. Rope warm-up — 5 minutes - 0:00–1:00: Underhand figure-eight, right lead - 1:00–2:00: Underhand figure-eight, left lead - 2:00–3:00: Overhand figure-eight, right lead - 3:00–4:00: Overhand figure-eight, left lead - 4:00–5:00: Alternate direction every two rotations 2. Clean–press–squat — Every 2:00 × 6 rounds Alternate arms each round: left/right/left/right/left/right. -3 cleans + 3 presses + 4 squats 3. Swing and march — 8-minute EMOM * Odd minutes: two-hand kettlebell swings * Even minutes: goblet march 4. Cooldown — 3 minutes * 1:00 easy underhand rope flow * 1:00 half-kneeling hip-flexor stretch * 1:00 child’s pose with side reach

Does it matter where to place the spacer??? Above the weights or Below the weights? Example: Club handle, Weights, Spacer, OR Club handle, Spacers, Weight? Thank you

Due to tendinitis I’ve had to go down on my weights. I’m looking to buy and 8kg and or 10kg kettlebell. I believe a Bells of Steel adjustable Mark II would work as well. Just message me if you have something that you want to sell. Thank you

My local play it again sports store

Good way to start my Saturday. Round 1=1 minute on 1 minute off Round 2=1 minute on 30 seconds off