01986

1.

roll out/ mobility prep

2.

For time:

50 Goblet Curls, 55/36

10 Kettlebell Swings, 55/36

40 Goblet Curls,

20 Kettlebell Swings,

30 Goblet Curls,

30 Kettlebell Swings,

20 Goblet Curls,

40 Kettlebell Swings,

10 Goblet Curls,

50 Kettlebell Swings,

3

.Every 1 min for 15 mins, alternating between:

16 Alt renegade rows

16 Standing Calf Raises

16 Anchored leg raises

4.

Complete as many rounds as possible in 7 mins of:

20 Double Unders

10 Pull-ups

10 burpees