5 Rounds for time of:
75 Double-unders
15 Overhead Squats, 95/65
5 Bar Muscle-ups
3 Rounds for time of:
500m row
15 Bench Press, Bodyweight
2 Rounds for time of:
30 Kettlebell Swings, 53/35
25 Toes-to-bar
20 Burpee Box Jump Overs, 24'/20"
*Rest 5 minutes between workouts
Or, for a dumbbell version…
5 Rounds for time of:
75 Double-unders
8 R-arm OH DB Squats, 50/35
8 L-arm OH DB Squats, 50/35
5 Bar Muscle-ups
3 Rounds for time of:
500m row
25 DB Bench Press, 50's/35's
2 Rounds for time of:
30 Dumbbell Swings, 50/35
25 Toes-to-bar
20 Burpee Box Jump Overs, 24'/20"
*Rest 5 minutes between workouts
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!