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W1: 100 yard shuttle run: run out and back 20yards/40yards/60yards/80yards/100yards rest 5minutes and repeat one more time. W2: 90 cal row or run for 6minutes...rest 3min then 60 cal row or run for 4minutes...rest 2min then 30 cal row or run 2minutes

W3: 1 rope climb, 21 bar facing burpees, 10 tire flips, 18 bar facing burpees, 10 T2Bs, 15 bar facing burpees, 1 rope climb, 12 bar facing burpees, 1 monkey bar, 9 bar facing burpees, 20 hand release push ups, 6 bar facing burpees, 1 rope climb, 3 bar facing burpees...

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