Holy Sh#@*!

Dominic is very comfortable with the kettlebell, here he is doing a turkish get up with the 88 pounder. Listen closely at the 8 second mark and really closely at the 13 second mark, some funny commentary.Workout:

20 minute clock:

20 DB Front Squat (30/40#)

10 Burpee

10 DB Front Squat

20 Burpee

10 DB Push Press

20 KBS (35/53#)

20 DB Push Press

10 KBS

20 DB Thruster

10 Pull Up

10 DB Thruster

20 Pull Up

10 Man-eaters (with out the one-arm rows and shoulder over head portions)

20 Jumping Lunges

20 Man-eaters

10 Jumping Lunges

-Goal is to get as far down the list as possible in 20 minutes, while having to run 400 meters at the start of the clock (minute 0), and minutes 4, 8, 12 & 16.  Score total reps completed.

-Use same dumbbell weight for each dumbbell movement.

Programming: Gary