3 Rounds for time of:
400m Run
20 Push-ups, hand-release
15 Overhead Squats, 115/75
27-21-15-9 reps for time of:
Calories, Row
Russian Kettlebell Swing, 70/53
GHD sit-ups
Burpee Box Jump Overs, 24"/20"
5 Rounds for time of:
20 Air Squats
10 Hang Power Cleans, 135/95
*Rest 5 minutes between workouts
Dumbbell Version…
3 Rounds for time of:
400m Run
20 Push-ups, hand-release
8 DB Overhead Squats, R-arm 50/35
8 DB Overhead Squats, L-arm 50/35
27-21-15-9 reps for time of:
Calories, Row
American Dumbbell Swings, 50/35
V-ups
Burpee Box Jump Overs, 24"/20"
5 Rounds for time of:
20 Air Squats
10 Dumbbell Hang Power Cleans, 50's/35's
*Rest 5 minutes between workouts
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