Thursday 030109

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,

"1 in/ 1 out"

Notes:

1. For 1in/1out, set watch to continuous
   countdown mode for one minute. It will beep
   every minute in this mode. Start run and
   make mental note of location at turn around.
   Push hard enough that you cannot make it
   back in one minute, i.e., done right you
   come in "late."
2. Work with toughest Kettlebell you can
   for all three sets.
3. Try for same one minute "outspot" on
   second run. Again record time "late" on return.
   Compare to first run.
4. If you don't want to run substitute
   500 meter row or 5 minutes stairclimb
   or 5 minute cycle.