2 rounds:

200m run

15 kettlebell swings

10 tempo goblet squats (4 seconds down)


20min AMRAP:

20 kettlebell swings (70/53)

20 ab mat sit-ups

20 ring dips

This workout is more of a cash out/ for quality type of workout. You should shoot for 4-6 rounds. Use a band on the ring dips if needed or do dips on a bench. Pick a weight on the KBS so that you can go unbroken or 2 sets every round.



Front Squat

1 rep max

Skill Work