For Time: 200m Run 30 Kettlebell Swings (24/16 kg) 30 Burpees 30 Single Arm Kettlebell Lunges (24/16 kg) 400m Run 30 Grass Hoppers 30 Calorie Bike 30 Ring Dips 200m Run
Tabata - 8 Rounds of 20" Work & 10" Rest at Each Movement Push-ups Kettlebell Sumo Deadlift High Pull (24/16 kg) Kettlebell Lunge (24/16 kg) Score = Lowest Rep at Each Statyion (3 Scores)
6 Minute AMRAP x 2(6 Min / 2 Rest / 6 Min) 8 Russian Kettlebell Swings (24/16 kg) 8 American Kettlebell Swings (24/16 kg) 20' Kettlebell Lunge (24/16 kg) 2 Minutes Rest 2nd AMRAP starts where 1st ended....1 Total Score
With a Running Clock As Many Reps as Possible 0-4 Minutes: Max Kettlebell Lunges (24/16 kg) 4-5 Minutes: Rest 5-8 Minutes: Max Russian Kettlebell Swings (24/16 kg) 8-9 Minutes: Rest 9-11 Minutes: Max Double Unders
