• A. Sumo deadlift – 10, 10, 12, 12 (34 kilos)
• B. Halo – 5/5, 6/6, 7/7 (10 kilos)
• C. Two-hand KB swing – 15, 20, 25, 30 (16 kilos)
• D. One-hand KB swing (L/R) – 15, 15, 20, 20 (14 kilos)
• E. 1 KB clean (L/R) – 15, 15, 20, 20 (8 kilos)
• F. 1 KB press – 15 x 4 (6 kilos)
• G. 1 KB clean and press – 10 x 4 (4 kilos)

Fred told me to stop at F since I was doing Krav Maga after but I wanted to finish the workout. Instead of doing one arm at a time though, I used two kettlebells and went with the lightest ones, the four-kilo kettlebells.

The Krav Maga warm-up was a bitch. We had to do lizard push-ups across the room, do pull-ups (the guys were practically lifting me) and then carry someone on our backs back across the room (- thankfully, my partner was only 120 lbs.).

Then Fred taught us how to break a fall when pushed from standing, and when in motion. Of course I didn’t want to roll across the floor so I sat the latter out. (I am a brat, aren’t I?)

He also taught us how to ward off an attack from a lying position on the floor. (One foot on the floor, one kicking at the shins or the knees, the groin, and the head.) And how to get up and get away. It was exhausting. At the end of the class, we were all panting and sweaty.

(I promise to practice rolling when no one is looking.)