10 min Warm-Up
Then:
Stretch
Then:
20x Wall Balls @20 lbs
Then:
Squat Warm-Up
Then:
Squat
5×3 @70-75% of 1 rm
2 min rest in between
Then:
For Time:
1x400m Run +
50x KB Swings @70 lbs +
10x Burpees +
40x KB Swings +
20x Burpees +
30x KB Swings +
30x Burpees +
20x KB Swings +
40x Burpees +
10x KB Swings +
50x Burpees +
400m Run
Then:
Cool Down
Then:
Stretch

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