A. Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups
Note times for each set, and add them for total working time.
B. Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
A. Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Note times for each set, and add them for total working time.
B. Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Rest Day