A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111 75# dumbell 10, 10, 10
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111 10, 10, 10
Rest 45 seconds
Kettlebell Swings x 20 reps 53# 20, 20, 20
Rest 45 seconds
Plank Hold x 45 seconds 45s
Rest 45 seconds
Three sets of:
Goblet Squats x 8-10 reps @ 3111 75# dumbell 10, 10, 10
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111 10, 10, 10
Rest 45 seconds
Kettlebell Swings x 20 reps 53# 20, 20, 20
Rest 45 seconds
Plank Hold x 45 seconds 45s
Rest 45 seconds
B.
Four sets of 3-minute sprints of: 9+17
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Four sets of 3-minute sprints of: 9+17
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.
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