• A. Figure 8 – 20 x 2 (16 kilos)
  • B. Two-hand kettlebell swings – 20, 20, 30, 30 (16 kilos)
  • C. Half get-up – 5 x 4 (6 kilos)
  • D1. One-hand swings (16 kilos)
  • D2. One-hand cleans (10 kilos)
  • D3. One-hand presses (6 kilos)
  • E. Power swings – 10, 10, 12, 15 (16 kilos) – Fred had me do regular two-hand swings while he pushed the kettlebell down as I was swinging it up.

For Exercise D, we had to do one arm first (swings, cleans, and presses) before switching to the next arm.

• First set: 8 reps per exercise
• Second set: 10 reps per exercise
• Third set: 12 per exercise

Abs:

• Windmill – 5, 5, 7, 7 (6 kilos)
• Janda sit-ups – 10 x 3 – Fred had me lift 4 kilo-kettlebells in my hands while doing this.

Krav Maga: We learned how to ward off a knife attack coming from about a meter away. Here’s a demo by Eyal Yanilov:

[YOUTUBE: https://www.youtube.com/watch?v=597WCfOqzEU]

And this is me:

[YOUTUBE: https://www.youtube.com/watch?v=_W_u4UTvk9w]