General Warm-Up
Three rounds of:
500 Meter Bike
5 Barbell Good Mornings
5 Front Squats
5 Back Squats
5 Kang Squats
(Complete with 35-95 lbs)
Conditioning
Full Effort (Performance)
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)
Full Victory
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (16/12 kg)
50 Burpee Box Jump Overs (20″)
Goal < 25 Minutes
Cap – 30 Minutes