40-30-20-10 KB Swings 53#/35#
20-15-10-5 Pull Ups
Coaching Tips: Scale load and movements to match your current fitness level. The sequence for the workout goes 800m run, 80 squats then 40 KBS and then 20 pull ups. Back to 60 squats, 30 KBS and 15 pull ups, and so on…finishing with 800m run. After a short rest 50 burpees as fast as possible.