Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5-10 each side (slow & controlled)
Single-Arm Kettlebell Row x 5-10 each side
Skydivers x 15-20
Scapular Pull-Ups x 10
Assault Bike x 10 calories
A.
Three sets of:
Lean-Away Pull-Ups x 5-6 reps @ 31X0
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps @ 2111
Rest 45 seconds
Nordic Curls x 6-8 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts
10 Calories of Assault Bike
5 Strict Pull-Ups