This is a BRUTAL KB complex that is actually done using a timed interval sequence. John talks of a 45:15 work: rest interval but I will tell you that this is prob too much for most people. I think a 30:30 or a 40:20 at best would be pushing the envelope on this one. This is a 4 segment circuit that has 3 movements in each….this is then repeated from the top for a total of 8 rounds (or 24 timed intervals) DOH!
Please take in ALL that John Devitt has to say….he is such a remarkable KB instructor!