F3 Copley

For Whom the Bell Tolls

Tue., Apr. 11, 2023

Stuff with Bells

Tue., Apr. 11, 2023 / 05:30 am - 06:15 am / Copley High School



Round 1, 2x, 35 sec on, 15 sec break

  • Half burpee deadlift upright row
  • Swings
  • Alt. Reverse lunge double hand press (back knee rest on ground)
  • Synchronized squat curl

Round 2, 2x, 35 sec on, 15 sec break

  • Explosive deadlift over head press
  • Synchronized squat upright row
  • Pull over leg raise alt with knee tuck
  • Kneeling kayak

Round 3, 2x, 35 sec on, 15 sec break

  • Double swing gorilla deadlift
  • Surrenders with a jump

1 min break

Round 4, 2x, 35 sec on, 15 sec break

  • Deadlift to alt reverse lunge, do a deadlift both hands then hold on in 1 hand during lunge
  • Push up pick up kb bring to where hand was
  • Lateral lunge- around the world
  • Lunge takeover swing- swing on bring feet together


don’t be afraid to change things up. Step out in faith aka a new adventure. This was in line with the change up of almost all new KB moves today.