A. 5 Rounds of :40 seconds of work with :20 seconds Rest for max reps:
Wallballs (20/14)
Box Jumps with Step Downs (24/20)
Handstand Walks or Shoulder Touch
Russian Twists with a Plate (20/15)
Max Calories Bike or Row
*Score = total Wallballs + Calories
L2: (14/10) (20/15) (15/10)
L1: (10/8) (20/15 Step-ups) (10/BW)
B. Accessory Work:
One Round of:
60 Double Kettlebell Rows
60 Double Kettlebell Front Squats
*Use two light kettlebells and be smooth with each repetition ie. slow & controlled