21-15-9 reps for time of:
Kettlebell Swing, 70/53
Calories, Air Bike
3 Rounds for time of:
15 Bench Press, 135/85
20/15 Calories, Rower
3 Rounds for time of:
800m Run
10 Squat Cleans, 185/135
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
21-15-9 reps for time of:
Dumbbell Swing, 50/35
Calories, Air Bike
3 Rounds for time of:
20 Dumbbell Bench Press, 50's/35's
20/15 Calories, Rower
3 Rounds for time of:
800m Run
18 Dumbbell Squat Cleans, 50's/35's
*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!