W4D1

Strength:

Pushups/pullups: 50%-70-65-60-55-50

Conditioning:
One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 70lbs (heavy)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Penalty is 10 burpees
*If using a “light” Kettlebell relative to your strength, scale by increasing the total time to 12 minutes

Post rounds completed and penalties to comments.

Cashout:

4x200m sprints

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3 comments

  1. 16,24,22,20,18,16
    3,5,4,3,3,3

    5 rnds no penalties. Grip strength was awful toward the end had to use Siri for the rest of this post.

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