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4 Rounds
5 kip swing
20 jump rope
10 Russian KB swing
25′ walking lunge
25′ spiderman lunge
3 sec pause with bar just below the knee, 3 sec pause in dip of jerk
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
20 Toes-to-bars
20 Row Calories
20 Pull-ups
Goal: Sub 10 Minutes
2x plank rotation
:30 face down variation
:30 side plank variation
:30 other side plank variation
:30 deadbug variation
