Warm-Up
Two sets of:
300 Meter Row
15 Banded Good Mornings
30 seconds of Side Plank (each side)
Followed by…
Two sets of:
3 Broad Jumps
6 Kettlebell Romanian Deadlifts
12 Kettlebell Swings
A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.