Warm up:
30s Run in place
30s Jumping jacks
30s Squats
30s Push ups
Practice: 2 Rounds
4 Wide grip eccentric pull ups
2L/R TGU
6L/R Walking plank push ups
15 Hollow rocks
1 Round:
600M row/100 SU/50 DU
600M Skierg/100 SU/50 DU
30 SA KB Swings
Workout:
For time: In and out Burpees/ KB DL
20 DL/ 2 Burpees
18 DL/ 4 Burpees
16 DL/ 6 Burpees
14 DL/ 8 Burpees
12 DL/ 10 Burpees
10 DL/ 12 Burpees
8 DL/ 14 Burpees
6 DL/ 16 Burpees
4 DL/ 18 Burpees
2 DL/ 20 Burpees
Cash out:
100 Walking lunges
50 Hanging leg raises/ Leg lifts