Warm-Up.

Every 90 seconds, for 4:30 (4 sets):
Double Kettlebell Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.

Followed by…

Every 90 seconds, for 4:30 minutes (3 sets):
Kettlebell Snatch x 5 reps each side

Followed by…

Assault Bike Dirty 30

Then…

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

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Janelle Winston
Janelle Winston
March 8, 2020 4:58 pm

Did with hubby. Replaced runs with 30’ of HSW.

31 + 31 reps.

Hubby did all HSW UB. Not me.

Mike Slagle
Mike Slagle
March 8, 2020 4:59 pm

Way to go! That’s amazing with that sub!

Candy Olkey
Candy Olkey
March 7, 2020 11:25 am

Yesterdays A. Christine – 12:32 (done 8 times and this is a lifetime PR!) Rows – 2:09/2:14/2:14 DL – 135# All UB (think this is a bit over my body weight, but I don’t own scales) BJ @ 20″ – UB/jump down B. 3 Sets Posted Leg DL x 10 @ 24kg KB ***only did this the first set then went to glute/ham raises on GHD for 10 reps for the last 2 sets BB Hip Thrusts x 6 @ 20X1 – 200 / 225 / 250# Side plank x 45s – elbows/hands/hands with reach under C. Power Abs 4… Read more »

Alexander Thomas
Alexander Thomas
March 7, 2020 3:59 am

32 rounds +5 Pull-Ups
Replaced 400 run with 500 row

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