Saturday 22.09.18


7 rounds:

100m sprint (50 out, 50m back)

19 kb swing (32/24)

10 burpee box jumps (24)

Rest 3 minutes

-Record all 7 rounds' times as well as your over all time.

To scale, consider only completing 5 rounds and/or applying the following:

150m row sprint or 3 second bike sprint

Lowering the weight of the kettlebell and working a Russian swing (face height)

lowering the height of the box for box jumps and/or perform a step-up

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