<![CDATA[
<P> </P>
<P><FONT color=#333333 face=Helvetica><SPAN style="FONT-SIZE: 11pt"><STRONG>Simple Kettlebell Circuit </STRONG></SPAN></FONT></P>
<P> </P>
<TABLE style="BORDER-BOTTOM: medium none; BORDER-LEFT: medium none; WIDTH: 637px; BORDER-COLLAPSE: collapse; FONT-FAMILY: gulim; FONT-SIZE: 9pt; BORDER-TOP: medium none; BORDER-RIGHT: medium none" class=txc-table border=0 cellSpacing=0 cellPadding=0 width=637>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 86px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Round </SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 180px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 2</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 132px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 3</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 92px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Time</FONT></STRONG></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 86px; HEIGHT: 41px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Round 1</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 41px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Goblet Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 180px; HEIGHT: 41px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Pushup on the Bell</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 132px; HEIGHT: 41px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 92px; HEIGHT: 41px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">15sec</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 86px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Round 2</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Goblet Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 180px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Pushup on the Bell</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 132px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 92px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">20sec</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 86px; HEIGHT: 27px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Round 3</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 27px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Goblet Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 180px; HEIGHT: 27px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Pushup on the Bell</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 132px; HEIGHT: 27px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 92px; HEIGHT: 27px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30sec</SPAN></P></TD></TR></TBODY></TABLE>
<P> </P>
<P style="TEXT-ALIGN: left">
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<P> </P>
<P> </P>
<P><STRONG></STRONG> </P>
<P><STRONG></STRONG> </P>
<P><STRONG><FONT color=#333333 face=Helvetica><SPAN style="FONT-SIZE: 11pt">Build it Up Kettlebell Circuit </SPAN></FONT></STRONG></P>
<P> </P>
<TABLE style="BORDER-BOTTOM: medium none; BORDER-LEFT: medium none; WIDTH: 713px; BORDER-COLLAPSE: collapse; FONT-FAMILY: gulim; FONT-SIZE: 9pt; BORDER-TOP: medium none; BORDER-RIGHT: medium none" class=txc-table border=0 cellSpacing=0 cellPadding=0 width=713>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 70px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 229px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 224px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 2</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 189px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Time</FONT></STRONG></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 70px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 229px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Deadlift</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 224px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 189px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30 sec work/15 sec rest</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 70px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round 2</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 229px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Deadlift -> Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 224px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm, 1-Arm, 1-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 189px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30 sec work/15 sec rest</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 70px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round 3</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 229px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Deadlift -> Squat -> Press</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 224px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Alternating Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 189px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30 sec work/15 sec rest</SPAN></P></TD></TR></TBODY></TABLE>
<P> </P>
<P style="TEXT-ALIGN: left"><EMBED height=315 type=application/x-shockwave-flash width=420 src=//www.youtube.com/v/KnTj1zmh1BM?hl=ko_KR&version=3 allowscriptaccess="always" allowfullscreen="true" allowScriptAccess='sameDomain'></P>
<P style="TEXT-ALIGN: center"> </P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"><FONT color=#333333 face=Helvetica><SPAN style="FONT-SIZE: 11pt"><STRONG>< Double and Single Kettlebell Circuit ></STRONG></SPAN></FONT></P>
<P style="TEXT-ALIGN: left"><FONT color=#333333 face=Helvetica><SPAN style="FONT-SIZE: 11pt"><STRONG></STRONG></SPAN></FONT> </P>
<P style="TEXT-ALIGN: left"><FONT color=#333333 face=Helvetica></FONT> </P>
<TABLE style="BORDER-BOTTOM: medium none; BORDER-LEFT: medium none; WIDTH: 777px; BORDER-COLLAPSE: collapse; FONT-FAMILY: gulim; FONT-SIZE: 9pt; BORDER-TOP: medium none; BORDER-RIGHT: medium none" class=txc-table border=0 cellSpacing=0 cellPadding=0 width=777>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 202px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 191px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 178px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Exercise 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 61px; HEIGHT: 24px; BORDER-TOP: #ccc 1px solid; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Time</FONT></STRONG></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 202px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <STRONG><FONT color=#333333>Round 1</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Goblet Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 191px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Push Press</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 178px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 61px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30/15</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 202px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"><SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"><STRONG><SPAN style="FONT-SIZE: 9pt">Round 2 (1xeach side)</SPAN></STRONG></SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1-Arm Squat</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 191px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1-Arm Push Press</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 178px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1-Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 61px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30/15</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 202px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"><STRONG> <FONT color=#333333>Round 3</FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Goblet Alt. Lunges</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 191px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Push Ups on Kettlebell</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 178px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Alternating Arm Swing</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 61px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30/15</SPAN></P></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: #ccc 1px solid; BORDER-LEFT: #ccc 1px solid; WIDTH: 202px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"><STRONG> <FONT color=#333333>Round 4<SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 9pt/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">(1xeach side)</SPAN></FONT></STRONG></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 147px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Single Leg RDL</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 191px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1-Arm Row</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 178px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1-Arm Snatch</SPAN></P></TD>
<TD style="BORDER-BOTTOM: #ccc 1px solid; WIDTH: 61px; HEIGHT: 24px; BORDER-RIGHT: #ccc 1px solid">
<P style="TEXT-ALIGN: center"> <SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(226,226,226); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(51,51,51); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">30/15</SPAN></P></TD></TR></TBODY></TABLE>
<P style="TEXT-ALIGN: left"><FONT color=#333333 face=Helvetica></FONT> </P></EMBED>
<P style="TEXT-ALIGN: left"><EMBED height=315 type=application/x-shockwave-flash width=420 src=//www.youtube.com/v/HY_IpphHpQQ?version=3&hl=ko_KR allowscriptaccess="always" allowfullscreen="true" allowScriptAccess='sameDomain'></P>
<P style="TEXT-ALIGN: center"> </P>
<P style="TEXT-ALIGN: center"> </P>
<P style="TEXT-ALIGN: left"><SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(255,255,255); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 12pt/20px Roboto, Helvetica, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(0,0,0); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Check out these other grappling kettlebell circuits</SPAN></P>
<P> </P>
<P></EMBED></P>
<P style="TEXT-ALIGN: left"><EMBED height=315 type=application/x-shockwave-flash width=560 src=//www.youtube.com/v/ZaAOIX81IBs?version=3&hl=ko_KR allowscriptaccess="always" allowfullscreen="true" allowScriptAccess='sameDomain'></P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"><SPAN style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(255,255,255); TEXT-INDENT: 0px; DISPLAY: inline !important; FONT: 16px/20px Roboto, Helvetica, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(0,0,0); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">Wrestling kettlebell circuit</SPAN></P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"></EMBED><EMBED height=315 type=application/x-shockwave-flash width=420 src=//www.youtube.com/v/ElnJNYc7dsM?version=3&hl=ko_KR allowscriptaccess="always" allowfullscreen="true" allowScriptAccess='sameDomain'></P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left">▶ <A href="http://www.bjjee.com/strength-conditioning/kettlebell-circuits-for-bjj-players/">http://www.bjjee.com/strength-conditioning/kettlebell-circuits-for-bjj-players/</A></P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"> </P>
<P style="TEXT-ALIGN: left"> </P></EMBED>
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카페 게시글
[영상]주짓수/그래플링
스크랩
bjj 선수를 위한 케틀벨 운동
주짓떼로
추천 0
조회 132
14.11.05 17:27
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