[youtube=http://www.youtube.com/watch?v=PVOde-Vbx_A]
Video of the second round of the Kettle Bell swing.
[youtube=http://www.youtube.com/watch?v=L1e3uMGfsQI]
Video of the final round of pull-ups. Yes, that is Patrick wearing the weight vest.
Helen:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups x 12
Each excercise should be done at maximum effort with at least 2 minutes rest between excercise.