Wednesday – December 10

5 rounds:
20 double-arm swings
15 burpees
10 box jumps
7 chin-ups



  1. This one was tough. Swings with 33kg easy. Burpees terrible. Had to break last set into segments cuz hurting back. Subbed box step ups with 2 16kg until knee tweaked in 4th rnd. Finished with reverse lunges. Ring chinups. Total time 21:43:15. Swing burpee combo a big weakness on breathing.

  2. Completed work out with 24 kg bell, 30 in box jumps with full hip extension at top, and 1 second pause in dead hang for chin ups. Total time 22 minutes flat

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