Basic
Every minute, on the minute, for 20 minutes:
- Minute 1 – Kettlebell Goat Bag Swings x 10 reps @ 2011
- Minute 2 – Tempo Push-Ups x 10 reps @ 1111
- Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
- Minute 4 – Supine Ring Rows x 10 reps @ 1111
For time:
- 10 Burpees
- 20 Russian Kettlebell Swings
- 9 Burpees
- 18 Russian Kettlebell Swings
- 8 Burpees
- 16 Russian Kettlebell Swings
- …and so on down to…
- 1 Burpee
- 2 Russian Kettlebell Swings
Performance
Every two minutes, for 20 minutes (5 sets of each):
- Interval 1 – Banded Deadlifts x 6-8 reps
- Interval 2 – Banded or Weighted Push-Ups x 10-15 reps
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
- 245/175 lb Deadlift
- Burpees Over the Barbell