Warm up
3 min jump rope practice
10 min EMOM
MIN 1: 10 jumping squats
MIN 2: 10 KB Deadlifts
For time:
Cash In: 100 DU or 200 singles
Directly into 3 rounds:
20 lunges (total not per side)
15 Chest to Bar Pull-ups
20 Front Squats (115/85/65)
15 Kettlebell Swings (53/35/26)
20 Wallballs (20/14/10)
Cash Out: 100 DU or 200 singles
Minimal Equipment version:
Sub all barbell movts for 2 DB’s or KB’s 35/25/15lbs
Sub pullups and for bent over rows
No Equipment Version:
Sub all barbell movt’s for ODD OBJECTS