8 reps of each:

Double-arm swings
Single arm RT
Single arm LT
H2H Swings (Alternating single arm)

4 rounds

Then repeat the movements, but with 4 reps of each.

4 rounds

Post time to comments, weight used, and number of drops to comments.

Rest five minutes, then:


100 Air Squats for time.

Post time to comments.



  1. 6:02 @35# for the 8 rep round and 53# for the 4 set round.

    4:37 squats. Focused on form not speed. Back and form good. Only thing that hurt were quads :).

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