warm up
20/15 Calorie Row or bike
Then 2 Rounds:
10 light kettlebell swings
10 air squats
10 pass throughs
10 kip swings
Metcon
For Time:
60 Alternating lunges (30/leg)
40 Russian Kettlebell swings (pick load)
20 Push ups
10 Chest to bar pull ups
800 m run
10 Chest to bar pull ups
20 Push ups
40 Russian Kettlebell swings
60 Alternating lunges (30/leg)
Cash out
A) Dumbbell curls 3 x 8
A) Alternating DB hammer curls 3 x 8
B) Dumbbell skull crushers 3 x 8
B) Dips 3 x 8