For Time – 28′ cap,
Double Under (x2.5 for singles): 100, 80, 60, 40, 20
American KB Swing: 50, 40, 30, 20, 10
DB burpees: 25, 20, 15, 10, 5
Stimulus: Metabolic aerobic neuromuscular (Type 2). Moderate weight KB and Dumbbells. Should have to break at least once in the first set on both swings and burpees.
1 min on / 1 min off intervals, x 3 Rounds
Row or Bike x TBD
KB Swing x TBD
Farmer Carry x TBD
Box Jump x TBD
Dual KB Hold (Full Minute)
No rest between rounds
Stimulus: Short Interval aerobic with limited neuromuscular. Test each activity for 30″ to determine reps – double the 30” number for the one-minute goal. Everyone should try to hit their number go each round and chance missing. Can be done in any order. Kettlebells for the hold should be challenging.