LBKC 2012 Christmas Eve KB Workout plus HIIT Rowing

Today's workout was a beast! My upper back is already toast from yesterday and Friday's TRX rows so it was quite challenging for me, especially the pull ups, even though it was assisted with a thick band that supposed took off 75% of my bodyweight!

Workout:
2 Rounds:

• 20 One Arm Jerks (each side) - 15lbs KB
• 40 Sumo Deadlift 53lbs KB
• 40 Russian Wiper 15lbs KB
• 20 One Arm Thruster (each side) 15lbs KB
• 40 2 Arm KB Swing 25lbs KB
• 20 Pull Ups (thick band assisted)
• 20 Box Jumps (20" box)

Note:

1. For jerks I did Push Press since I haven't learned it yet
2. Russian Wiper: Lie down, hold KB over head and to leg lifts
3. One Arm Thruster: Basically squat and press up
4. Box Jumps: I did step ups

Then after finished with 2 rounds circuit:
80 yards overhead walking lunges (10lbs plate)

Result: 34:13

The best record was 24:02.

Then I did HIIT Rowing (1 minute rest / 30 sec MAX effort for 8 Rounds). I think I almost ran out of my gas. My rowing wasn't as great as yesterday. It could be because of the longer and tougher workout prior.

And I have nice gifts on my palm hands: calluses!