01913

1.

roll out / mobility prep

2.

For time:

50 Barbell Curls, 45/30 lbs

10 Kettlebell Swings, 53/35 lbs

40 Barbell Curls, 45/30 lbs

20 Kettlebell Swings, 53/35 lbs

30 Barbell Curls, 45/30 lbs

30 Kettlebell Swings, 53/35 lbs

20 Barbell Curls, 45/30 lbs

40 Kettlebell Swings, 53/35 lbs

10 Barbell Curls, 45/30 lbs

50 Kettlebell Swings, 53/35 lbs

3.

Kipping practice (5 mins)

4.

3 rounds for time of:

Run, 200 m

15 Pull-ups

15 Alt Dumbbell Snatch 50/35

15 Standing Calf Raises, 50/35

5.

Tabata:

Plank Hold