Warm-Up | Performance
One set of:
Row x 3 minutes at a moderate pace
Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Hang Clean x 5 reps
Power Clean x 5 reps
Then…
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Single-Arm Kettlebell Push Presses
12 Push-Ups
You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.